Quick & Easy Tips for Shin Splints
What are shin splints?
Tenderness along the shinbone, the large front bone in the lower leg.
What causes them?
Shin splints result when muscles, tendons, and bone tissue become overworked and often occur in athletes who've recently intensified or changed their training routines. If you increase your mileage or intensity too quickly your shins can get sore from the volume. You can also get them from wearing the wrong shoes or switching terrain; the most common shin soreness comes from running on pavement.
What should I do when I experience soreness?
Stretch, massage and ice:
Stretch:
There are many ways to stretch your shins but this way is my favorite because it’s easy to do.
While standing, put one leg behind you and flip your foot so that the top of your toes are touching the ground then lean back. The further back you lean the more intense the stretch will feel.
Massage & Ice:
To massage your shins you can use your hands, a foam roller, or a cold soda can. Lightly rolling something over your shins will help them recover quicker. Make sure you don’t apply too much pressure to start and slowly increase the intensity over time.
One tool I LOVE to use is the Polar Roller, it’s an ice massage ball I found on Amazon. I keep it in my freezer and use it anytime I want to use ice massage on sore muscles.
Side note, if you wake up with eyes bags or a puffy face, this works as a nice de-puff facial massager as well.
An additional tool I love for multi-purpose use is The Stick. Many people refer to this as a toothbrush for your muscles. I like to use it on my shins as a rehab and on my calves and quads before and after runs. I linked the exact one I use but I believe there’s cheaper ones available on Amazon as well.
Another ice massage option is to fill a Dixie Cup with water and pop it in the freezer. Once it’s completely frozen, peel the paper of the cup back and begin to massage your shins with the ice. It’s a little messier but works just as well and is a bit cheaper than the Polar Roller.
Throwing an ice pack on your shins works just fine as well but incorporating ice massage will help you to feel better faster. If you’re interested in the ice cup treatment watch this video to learn more.
Disclaimers:
This is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This article should not be used to self diagnose or self treat any health, medical, or physical condition. Do not use this article to avoid going to your own healthcare professional or to replace the advice they give you.
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