How To Avoid Shin Splints When You Run

 How To Avoid Shin Splints When You Run

FreshSplash/Getty Images

Referred medically to as‘medial tibial stress syndrome’, the term ‘shin splints’ describes anaccumulative stress disorder that isfrequently associated with runners as well as other athletes, as well as people who frequently engage in strenuous physical activity. The disorder arises from frequent stress on the muscles, tendons and bones of your lower leg that also stops your body from being able to heal itself.

When people say that they have “shin splints” they pain feel on the innermost part of your lower leg, where the shin bone (also called tibia) connects with the muscles that assist in supporting it. The pain comes from tissue inflammation.

Here’s how to treat shin splints and how to prevent these going forward.

Shin Splint Treatment

There are several differentsteps which you can take in order to speed recovery from shin splints. First, to ease the pain put an ice pack on your lower legs after your run. Make sure that you keep an ice pack on your leg for 20 minutes a couple of times during the day. Wrap the ice in a towel – you must not allow it to touch the skin directly.

In addition, experts suggest that you utilise compression gear (for example compression bandages or compression socks) in order to reduce swelling and think about taking an anti-inflammatory medication, for example aspirin or ibuprofen. Chat to your health-care provider about taking medications to alleviate pain or lower swelling.

Don’t want shin splints? Here’s how to prevent them.

Stretch Your Calves And Hamstrings

Tight muscles in your leg can put you at a very real risk for shin splints.

Avoid Abrupt Increases In Physical Activity

Slowly increase activities,for example, running, jumping and walking. This includes stretching out days between activities and/or doing different forms of exercise. Don’t push yourself too much and always remember to take a break and do other things you enjoy. Resting and relaxing while playing at an online casino South Africa will still get your blood pumping, albeit in a slightly different way. 

Exercise On Softer Surfaces When Possible

Exercising on hard surfaces, for example concrete (such as sidewalks), increases the amount of force which your bones and muscles need to absorb. This causes muscle fatigue and overuse, and at the end of the day, shin splints.

Choosing more “pliant” or soft surfaces (for example sprung wood floors, grass, sand, synthetic tracks and fields) will avoid your bones, muscles, tendons, and joints from needing to absorb too much shock.

Strengthen Your Foot Together With The Arch Of Your Foot

The arch of the foot will form by the time you are between 7 to 8 years old. Injury, age, and other health conditions may alter the structure of the arch. A lack of physical activity will generate weakness in the muscles of your foot, lower leg, thigh as well as trunk. These changes could very well affect your lower leg and ultimately lead to shin splints.

Strengthening your foot can be a great place to start. For instance, utilising your toes to pull a towel on the ground closer to your foot while sitting can assist with strengthening the arch muscles. This may assist the arch work more effectively in order to reduce or prevent shin splint pain. A physical therapist can teach you the best exercises for your feet.


Ferina Jenny