How To Heal Shin Splints Fast?

You know how debilitating it can be if you suffer from shin splint pain. You may have even tried several treatments to find relief, but the pain always comes back. So how to heal shin splints fast when running? In this blog post, we will explore what shin splints are, the causes of shin splints, and some of the treatment options so that you can finally get the relief you deserve.

What Are Shin Splints?

The term “shin splints” refers to pain along the shin bone (tibia) — the large bone in the front of your lower leg. (mayo clinic) This injury is typically caused by repeated stress on the bone, which can happen when you participate in activities like running, dancing, or jumping. Shin splint pain can vary from mild to severe, making walking or participating in your regular activities challenging. The longer shin splints are left untreated, the worse they will get.

What Causes Shin Splints?

Several things can cause shin splints, including:

– Overuse of the shinbone

– Flat feet or high arches

– Weak ankle muscles

-Not warming up properly before a run and cooling down properly after a run

– Tight calf muscles

– Improper shoes or equipment

-Running too far too soon as mileage should be increased gradually.

What Are The Symptoms Of Shin Splints? man holding red shin with shin splints pain

Shin splints symptoms can vary from person to person, but there are some common symptoms that many people experience. The main symptoms of shin splints are pain and inflammation in the shinbone. This pain is usually located inside the shin, and it may be worse when you first use your shin muscles after a break. You may also experience swelling and tenderness in the area and general fatigue and discomfort. Sometimes, you may notice a popping or clicking sensation in your shin.

You must see a doctor for a diagnosis if you’re not sure you’re experiencing shin splints or other injuries. Shin splints can often be mistaken for stress fractures, so getting an expert opinion is necessary to ensure you get the proper treatment.

If you are experiencing any of these symptoms, it is best to stop running and seek medical attention. Continuing to run on shin splints can lead to further damage and may require more extensive treatment. In addition, shin splints can take a while to heal, so it’s essential to give your body the time it needs to recover. Depending on the severity of your injury, you may need to take a break from running altogether until the symptoms have subsided. In most cases, however, you can continue participating in other activities, such as cycling or swimming, until you’re healed. Just be sure to listen to your body and take it easy until the pain has subsided.

How To Heal Shin Splints Fast?

Treatment options for shin splints depend on the severity of the condition. Resting the affected leg and applying ice to the area are recommended in most cases. A doctor may prescribe medication or physical therapy if the shin splints are more severe. Sometimes running on sand helps shin splints. Surgery is rarely necessary.

Resting the leg and applying ice are usually the first steps in treating shin splints. Next, the shin should be iced for 20mins every 3 to 4 hours. A doctor may prescribe medication or physical therapy if these treatments don’t provide relief. Surgery is rarely necessary.

Medication may include anti-inflammatory drugs or painkillers. Physical therapy may involve exercises that stretch and strengthen the muscles around the shin. For example, some people recommend running on the sand to help relieve shin splints. Surgery is only necessary in rare cases, such as severe fractures.

Prevention Tips For Avoiding Shin Splints For Runners

Shin splints are a common injury for runners. They can be prevented by following some simple tips.

Ensure you wear the correct shoes for your running style and foot type. Shoes that are too tight or too loose can cause shin splints. Maybe wear shock-absorbing insoles to help prevent shin splints.

Stretch your calves and Achilles tendons before and after running.

Increase your mileage gradually. Don’t increase your mileage by more than 10% per week.

Alternate running with other activities such as cycling or swimming.

Ice the shins after running if you feel any discomfort or pain.

Take a break from running every few months to allow your body to rest.

Use a foam roller to massage the muscles and tendons in your calves and shins.

Wear compression socks or sleeves when running.

By following these tips, you can help prevent shin splints from occurring.

Exercises To Help Shin Splints

Shin splints are a common injury for runners. Fortunately, some exercises can help to prevent and treat shin splints.

One of the best exercises for shin splints is calf raises. Calf raises work the muscles in your lower leg, which can help to strengthen and support your shins. To do calf raises, stand with your feet hip-width apart and press down into the balls of your feet to raise your heels off the ground. Hold for a few seconds, then lower them back to the starting position.

Another excellent exercise for shin splints is ankle circles. Ankle circles work the muscles in your ankles and feet, which can help to improve blood flow and reduce inflammation. To do ankle circles, rotate your ankles in a circular motion. Do 10-15 reps on each side.

Finally, you can also try exercises stretching your lower leg muscles. One simple exercise is standing with your feet and reaching for your toes. Hold the stretch for 30 seconds, then release. You can also try lying on your back and pulling your feet toward your butt. Again, hold the stretch for 30 seconds, then release.

Final Thoughts

We hope that this article was helpful and you now have a better understanding of shin splints. If you have any questions, please do not hesitate to comment below. Additionally, if you want more information on treatment options or exercises for shin splints, please visit our website or contact us directly.

I have also written a post answering many questions about shin splints.

Related ===> Everything About Shin Splints (30 of your burning questions answered)

Finally, we wish you the best of luck in your recovery process!

Leave a Comment