How to Treat Shin Splints | STACK Fitness

How to Treat Shin Splints

July 29, 2013 | Miguel Aragoncillo

Must See Sports Injuries Videos

Shin splints are the bane of many athletes, whether they’re runners or just forced into running for conditioning (ahem, football players). But fear no more, there are many steps you can take to relieve the pain—or prevent it entirely.

Shin splints can stem from poor footwear, inefficient running style, insufficient warm-up, muscle imbalances and fatigue, to name a few. Identifying your cause can lead you to relief faster. Some helpful tips:

Check Your Gait

Every person has a unique running gait, so no gait is “wrong,” per se. But your gait might suffer from treatable deficiencies, like insufficient hip flexion—or tight hips, to put it plainly. When you push off, the ankle should be dorsiflexed throughout the swing phase to clear the foot. This type of repeated foot posture could lead to anterior shin splints.[1]

Fixing your technique to the extent possible takes a long time, and you should not attempt to do it during a sports season. But self-massage and strengthening techniques can help you alleviate discomfort and pain from shin splints.

Heal Thyself

You can perform self-massage with a foam roller, a lacrosse or tennis ball, or just your hands. Work for 10 to 30 seconds on an area causing discomfort, trying to get tense “knotted” muscles to release. Move on when the area is no longer sensitive to the touch.

Here’s a video showing  Self-Myofascial Release of Calf Muscles and Peroneals In this exercise, you roll on a lacrosse ball, helping to alleviate the stress you are experiencing in your calf and side of the calf. Ideally you can perform this prior to your running or training session. You will be helping to reduce the amount of fibrotic tissue formed by excessive training.

Give It a Stretch

Once  your muscles are warmed up from foam rolling, move on to stretching. These exercises can be performed separately from one another, or in a progressive series:

FROM AROUND THE WEB

Strength Exercises

The final two movements involve activating and integrating the muscles you just stretched and flexed. The Glute Wall March isolates the upper body so you can focus on knee and hip flexion and contralateral knee and hip extension.

The Sled March integrate all of these movements into a dynamic strength exercise that actively stabilizes your core and upper body while promoting full range of motion during flexion and extension of your lower body and hips. Watch out for rounding of the lower back, as this may indicate a lack of hip flexion and/or lack of core integrity.

Try these easy fixes so you can run and train without the pain of shin splints.

Read more:

Source

[1] Sahrmann, S. "Movement impairment syndromes of the hip." Diagnosis and Treatment of Movement Impairment Syndromes. Mosby, 2001.

Topics: SHIN SPLINTS
Miguel Aragoncillo
- Miguel Aragoncillo, CSCS, graduated from Temple University with a bachelor's degree in Kinesiology. He then completed internships at Cressey Performance, an elite sports training facility...
Miguel Aragoncillo
- Miguel Aragoncillo, CSCS, graduated from Temple University with a bachelor's degree in Kinesiology. He then completed internships at Cressey Performance, an elite sports training facility...
More Cool Stuff You'll Like

Prevent Shin Splints With a Proper Warm-Up

3 Causes of Recurring Hamstring Injuries

How to Prevent Baseball Injuries During the Off-Season

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Stretches for Shin Splints and Prevention Guidelines

6 Steps for Recovering From a Season-Ending Injury

4 Strategies to Prevent Tommy John Surgery

4 Exercises to Fix Bad Posture and Help You Move Better

4 Exercises to Prevent Shin Splints

5 Tips to Intelligently Train Through Lower Back Pain

The 8 Most Dangerous Exercises for Your Shoulders

How to Avoid Softball Pitching Injuries

5 Exercises to Prevent ACL Tears

Tips for Working Out With a Hand or Arm Injury

3 Ways to Prevent the Most Common Hockey Injury

Prevent ACL Injuries With This Hamstring-Focused Workout

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

Does Loss of Sleep Have Same Effects as Sports Head Injuries?

Pectoral Tendon Ruptures and Injury Prevention

Should Pitchers Ice After Throwing to Prevent Shoulder Injuries?

How to Keep Your Feet Healthy On and Off the Field

How to Fix Anterior Pelvic Tilt

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

How to Train With Shin Splints

The New Rules for Cryotherapy: Why You're Icing Wrong

Track & Field Tips to Prevent Shin Splints

Predicting the Impact of DeMarco Murray's Hand Injury

How to Protect Yourself From Heat Stroke This Summer

Impressive Advances in ACL Rehab

How to Bench Press With a Shoulder Injury

How Cristiano Ronaldo Can Defeat the Witch Doctor's Curse

Why Your Shin Splints Aren't Really Shin Splints

How to Prevent Injuries With 3 Yoga Poses

Will Joel Embiid Be Able to Succeed in the NBA?

Avoid Low-Back Pain With These 7 In-Season Exercises

What You Need to Know About Tiger Woods' Back Injury

Tommy John Surgery 10 Times More Common Than a Decade Ago

3 Ways to Protect Your Knees and Prevent ACL Injuries

How to Treat Shin Splints

Evan Gattis's Protection-Enhanced Catcher's Helmet

3 Reasons to Correct Your Weak Links to Prevent Common Injuries

Connective Tissue: The Key to Preventing ACL Injuries

Why Strengthening This Muscle May Fix Knee Pain

Why a Sports Hernia Won't Ruin Jadeveon Clowney's Rookie Season

Outsmart Injury With These 4 Predictive Tests

Maintaining Your Lower-Body Strength After Tommy John Surgery

2 Ways to Fix Anterior Pelvic Tilt

Exercises to Prevent Shin Splints

4 Sports Massage Techniques to Relieve Tight Muscles