How to get rid of shin splints and prevent them in the future, according to sports medicine experts
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Shin splints are a painful injury that can prevent people from staying active. Although certain factors can predispose you to shin splints, there are steps you can take to treat them and ensure they don't occur again.
Shin splints, also known as medial tibial stress syndrome, are when inflammation occurs between your calf muscles and the front, inside section of your shin. They will often happen when you are exercising too often or pushing yourself too hard.
According to James Daniels, MD, a sports medicine physician at Southern Illinois University, when humans shift from walking to
This is why shin splints are most often caused by running, as well as sports with explosive vertical motions like jumping, says Christopher Hicks, MD, an orthopedics doctor at the University of Chicago.
According to Daniels and Hicks, there are a few physical traits that can increase your risk for getting shin splints:
The most common cause of shin splints isn't a specific activity or physical trait, but people pushing themselves too hard, too fast. Therefore, the first step to treating shin splints is rest. Make sure to take a break from training for two to four weeks, or until the pain subsides.
Daniels and Hicks offer a few more tips for treating shin splints:
To prevent shin splints from recurring, it's important to not overexert yourself when exercising. Runners, especially new distance runners, should not increase the pace or distance of their runs by more than 10% at once, says Hicks.
Aside from not overdoing it, you can also prevent shin splints by strengthening the feet and hips — as well as maintaining flexibility in the ankle. Hicks and Michael Fredericson, MD, an orthopedic and sports medicine doctor at Stanford University, recommend these exercises to prevent shin splints:
To further improve foot stability, you can also try walking barefoot on the balls of your feet. "The number one thing," says Fredericson, "is to make sure you are doing some type of barefoot activity." This can include doing the barefoot exercises mentioned above or even just walking around your house without shoes or slippers. Being barefoot improves the strength of intrinsic muscles in the feet and up the legs, thereby establishing healthier feet, ankles, and shins.
Just as well, a 2019 paper found that orthopedic inserts to support your arch can help with shin splints. However, before investing in foot inserts, see an orthopedic professional who can analyze your gait. Otherwise, says Hicks, make sure your running shoes are broken in first before looking for an insert.
When it comes to preventing shin splints, Daniels says you don't need fancy shoes or expensive inserts. In fact, just shoring up weaknesses in your feet and hips — and knowing when to sit back and break out the ice pack — can be all the fix most people need.
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