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How To Get Rid Of Shin Splints Quickly And Easily

March 18, 2023 , ,

Shin splints are a common injury, especially for runners. They occur when there is inflammation in the muscles, tendons, and bones around the shin. Shin splints can be very painful and can make it difficult to walk or run.

Welcome to Million-$-Knowledge which is a free e-learning portal where you will find answers to almost all your questions. The good news is that several effective treatments can help you get rid of shin splints quickly and easily. We will also provide some tips on preventing shin splints from occurring in the first place. Read On!

How To Get Rid Of Shin Splints
How To Get Rid Of Shin Splints

 

🔖 Topic Of Contents:

  1. Introduction
  2. What are shin splints?
  3. What causes shin splints?
  4. Symptoms of shin splints
  5. How to get rid of shin splints?
  1. How to avoid shin splints?
  2. Conclusion
  3. FAQs

 

What are shin splints?

Shin splints are a common condition that can cause pain and inflammation in the lower legs. They often occur after physical activity, such as running or playing sports. Shin splints typically affect the muscles and tendons around the shin, causing sharp or dull pain in the lower legs.

 

What causes shin splints?

Shin splints occur when the muscles and tendons around the shin bone become overworked and inflamed. Several different factors can contribute to the development of shin splints, these include:

  • Overexertion: Doing too much too soon is one of the most common causes of shin splints. If you are new to a sport or to exercise, start slowly and gradually increase your activity level.
  • Improper shoes: Wearing shoes that don’t provide adequate support can also lead to shin splints. Be sure to wear shoes that fit well and are appropriate for the type of activity you are doing.
  • Poor blood circulation: If you have poor blood flow in your legs, you may be more prone to developing shin splints.
  • Overpronation: This is when your feet roll inward too much when you walk or run. It can put extra stress on your lower legs and increase your risk of developing shin splints.
  • Weak Muscles: Weakness in the muscles of the lower legs can also contribute to shin splints. Strengthening exercises can help prevent the condition from occurring.

 

Symptoms of shin splints

  • Pain in the shins that gets worse with activity
  • Tenderness or pressure in the shins
  • Swelling in the shins
  • Warmth or redness in the shins
  • Pain that radiates up the legs
  • Weakness in the legs
  • Numbness or tingling in the legs
  • Cramping in the calves
  • Difficulty walking or running
  • Shin pain that persists

 

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How to get rid of shin splints?

  • Rest: This is probably the most important thing you can do to recover from shin splints. Take a break from running or other activities that may have caused the injury.
  • Ice: Applying ice to the area can help reduce swelling and pain.
  • Stretch: Stretching the muscles in the lower leg can also help reduce pain and prevent shin splints from coming back.
  • Strengthen: Strengthening the muscles in the lower leg can help prevent future shin splints. Try exercises such as calf raises and toe raises.
  • Wear proper shoes: Make sure you wear shoes that fit properly and provide enough support for your feet and lower legs.
  • Cross-train: Add low-impact activities such as swimming or cycling to your routine to give your shins a break from high-impact activities.
  • Gradual increase: If you're starting a new exercise routine or increasing the intensity of an existing one, do it gradually to give your body time to adjust.
  • Massage: If the pain persists, try massaging the affected area to help loosen up tight muscles and promote healing.
  • See a doctor: If your shin splints don't improve with home treatments, see a doctor for further evaluation and possible treatment options.

Remember to listen to your body and take breaks when needed. Shin splints can be frustrating, but with proper treatment and prevention techniques, you can get back to your activities pain-free.

 

Stretches for shin splints

If you're experiencing shin splints, it's important to focus on stretching and strengthening the muscles in your lower legs, this will help alleviate pain and prevent further injury. Here are a few stretches to get you started:

  • Heel drops: Stand on a raised surface and hold onto something for balance, slowly lower your heels until you feel a stretch in your calf muscles. Repeat 10 times.
  • Toe raises: Stand with your feet hip-width apart and rise onto your toes. Hold for 10 seconds, then slowly lower back down, repeat it 10 times.
  • Calf stretch: Place your hands on a wall and step back with one foot. Keeping your heels on the floor, lean toward the wall until you feel a stretch in your calves. Hold for 30 seconds, then switch legs and repeat.
  • Ankle circles: Sit on the ground with your legs extended straight in front of you. Slowly rotate your ankles in circles, clockwise and then counterclockwise. Repeat for 10 circles in each direction.
  • Shin stretch: Sit on the ground with your legs straight out in front of you. Flex your toes towards your knees, hold for 10 seconds, then release. Repeat 10 times.

 

Shin splints exercises

In addition to stretching, it's important to strengthen the muscles in your lower legs. Here are a few exercises to try:

  • Resistance band exercises: Wrap a resistance band around your feet and pull your toes towards your knees. Repeat for 10 reps.
  • Toe taps: Sit on a chair with your feet flat on the ground. Lift your toes up and tap them back down on the ground. Repeat for 10 reps.
  • Heel raises: This exercise helps to strengthen the muscles and tendons around the shins.
  • Wall presses: This exercise helps to stretch the muscles and tendons in the shins and calves, reducing the risk of injury and improving flexibility.
  • Eccentric heel drops: This exercise involves slowly lowering your heels off a step or raised surface, which helps to strengthen the muscles in the ankles and shins.

Remember, it’s important to always warm up before exercise and to start slowly, gradually increasing the intensity and duration of your workouts. If you’re experiencing pain or discomfort in your shins, be sure to speak with your healthcare provider before starting any new exercise routine.

 

How to avoid shin splints?

  • Gradually increase your mileage or intensity levels.
  • Wear proper shoes that offer shock absorption and support.
  • Use proper form when running or exercising.
  • Avoid running on hard surfaces.
  • Stretch and strengthen the muscles around your shins- Consider cross-training to give your legs a break from repetitive impact.
  • Rest and recover as needed, taking time off or reducing intensity when pain or discomfort arises.
  • Consult with a medical professional or physical therapist if you experience persistent pain or symptoms.
  • Wear compression socks or sleeves to improve circulation and reduce swelling.

 

Conclusion

There you have it! A few simple tips to help you get rid of shin splints quickly and easily. Now that you know what to do, be sure to share this information with others who may be suffering from this painful condition. With your help, they can get the relief they need and get back to living a pain-free life.

If you follow these tips, your shin splints should improve within a few days to a week. However, it's important to also address the underlying cause of your shin splints, such as overuse, improper footwear, or muscle imbalances. Consult with a healthcare professional, such as a physical therapist, for a personalized treatment plan to prevent future pain and injuries. If you know someone who is suffering from shin splints, be sure to share this article with them.

 

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FAQs On How To Get Rid Of Shin Splints

Do shin splints go away?

There is no definitive answer to this question since it depends on the individual case. However, many people find that their shin splints go away on their own with time and rest. Others may need to seek treatment from a medical professional in order to find relief.

Is it ok to walk with shin splints?

If the shin splints are mild, walking may help to reduce the pain. However, if the pain is severe, walking may aggravate the condition and should be avoided.

How do I get rid of shin splints overnight?

Icing the affected area, taking over-the-counter pain medication, and avoiding activities that may aggravate the condition. You should also consult with a doctor to ensure that you are not dealing with a more serious condition.

Is it possible to get rid of shin splints in 5 minutes?

No, it is not possible to get rid of shin splints in 5 minutes. Shin splints can take several days or even weeks to heal completely.