The pain of shin splints is most severe at the start of the run, but often goes away during a run once the muscles are loosened up.
Continuing to run with shin splints is not a good idea. Continuing the exercise that caused the painful shin splints will only result in further pain and damage that could lead to stress fractures. You should either eliminate running for a while or at least decrease the intensity with which you train.
Shin pain is a very common complaint. Running puts stress on the lower body and if training isn’t managed correctly shin pain after running can result. Shin pain after running can occur if the training load is increased too quickly.
Treatment of Shin Splints Rest your body. It needs time to heal. Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone. Use insoles or orthotics for your shoes. Take anti-inflammatory painkillers, if you need them.
8 Tips to Prevent Shin Splints Stretch your calves and hamstrings. Avoid sudden increases in physical activity. Exercise on softer surfaces when possible. Strengthen your foot and the arch of your foot. Strengthen your hip muscles. Buy new athletic shoes that are right for you. Stay at a healthy body weight.
As a guide, you should expect it to take two to six weeks to recover from shin splints. Runners with more irritable shin pain may take up to six months to fully heal. Runners who rest their shins as soon as symptoms begin usually return to pain-free running more quickly.
For an easy shin stretch and quick exercise, walk on your heels for a few minutes before exercising. You can then switch it up by walking on your toes. After doing both of these stretches, your shins and calves should feel stretched, flexible, and ready to move.
There are several exercises that help most runners with shin splints. Work on stretching the calf muscles and Achilles tendon several times each day. Strengthen the muscles in the front of the shin by performing the following exercises. Place an ankle weight on your foot.
Athletes who have pain that increases during activity and are tender directly on the tibia may have periostitis. If pain and stiffness initially subside during activity and return once the muscle has less blood flow, it is more likely to be posterior tibialis tendonitis.
Expect that you need at least 2 to 4 weeks of rest from your sport or exercise. Avoid repetitive exercise of your lower leg for 1 to 2 weeks.
With your back heel down and back leg straight, bend the front knee until you feel a stretch in the calf of your back leg. Keep your back straight throughout the stretch. Hold the stretch for at least 30 seconds. Repeat the stretch 2 or 3 times, and aim for stretching 3 times a day.
The term ” shin splints ” refers to pain along the shin bone (tibia) — the large bone in the front of your lower leg. Shin splints are common in runners, dancers and military recruits.