How to Treat Shin Splints

Getting shin splints can drastically affect a runner’s lifestyle, not to mention destroy a training schedule. But even if your not a runner, these persistent pains can effect every day activities and need taking care of. This common injury refers to pain in the front of the lower leg along the tibia (shin bone) and usually experienced after increasing the distance or intensity of a workout. It happens. You’re not alone. This article will focus on how to treat mild and severe shin splints. 

As with any injury, your body will need time to heal itself, so a recovery period is absolutely necessary. However, it’s possible to maintain conditioning and stamina while treating these persistent pains effectively. You don’t need to sacrifice any workout with the shin splints excuse this time! The following are exercises you can practice that will allow you to treat your splints and be up and running pain free in no time!

Severe Splints Exercises

Heel Walking

Walk on your heels for 10 meters and then walk normally for 5 meters. Take as big of strides as you can and bend your knees with each step. Do these very slowly and when you transition to walking, emphasize the ankle rotation in the follow through.
After a few repeats of this exercise, you can switch it up by walking on your toes for the same distance.
This exercise will be easy on your shins, as you will be strengthening the muscles surrounding them.
Tip: Doing this exercise barefoot is more comfortable and allows more movement of the ankle.

Water Jogging           

Water jogging is an excellent low impact exercise for runners with severe splints. Find a shallow water pool or sandy shoreline, and wade into a depth just below your waist. Get a feel for walking in the water and start to jog slowly. Jog slowly for 10 meters while allowing your knees to exit the water an inch or so. This will take a lot more balance than you think, so use your hands to center yourself by skimming them along the top of the water. Take long strides and emphasize the ankle rotation with each step. Don’t try to run faster than the water’s resistance will allow, that will only make you more off balance.

Warning: If your splints are so severe that you can’t walk comfortably, you might have developed a stress fracture, in which case, consult a physician and stop training immediately! Pain will become worse if left untreated.

Mild Splints Exercises

Change the Terrain

Cushy surfaces like grass and trails are more comfortable and forgiving on the legs than pavement. Include some trail runs in your training schedule but don’t eliminate road runs completely. Recently, I’ve discovered that you can become too accustomed to soft surfaces and develop other injuries when the switch is made. In my case, I developed a knee injury. I’ve found that the best trail runs trace the perimeter of a pond or lake. Rocks and roots are added obstacles but make for an interesting run
with pleasant scenery. 

Change Your Foot Gear

I've tried walking over uneven terrain in flip-flops before, it helped my splints a lot. My feet, ankles, and calf muscles got a good workout. You will find the low impact won’t hurt your splints and you’ll be developing leg strength. Wear flip flops because with each step, your curling your toes to bring the sandal with your feet, working the tiny muscles in your ankles and feet that help stabilize your body while running. Be careful not to roll your ankle either, move slowly and grab onto tree trunks to help balence yourself. This exercise will help more than you think, give it a try.

Other Exercises for Shin Splints

As long as your limiting the stress on your legs, the splints shouldn't cause you too much pain. Any cross training activity like biking, walking, and swimming will keep you conditioned.
Stationary equipment like ellipticals, stair masters, and stationary bikes are good also.

Tip: Choose a rotation of these exercises. Variety is very important to keep workouts interesting. Depending on the seriousness of your splints, one cross-training activity might be better than another. Experiment to see what works best for you

I’ve found a good way to test your progress is jumping rope for a minute or two.The instant you feel any discomfort on your shins, stop jumping and move onto another exercise.
Tip: Jumping Rope works well over a soft surface like carpet. This is a good exercise to test your recovery. If you can’t jump rope for a minute or so without pain, it’s a little soon to start running.

So, there you have it. Shin splints can be conquered without sacrificing a good workout. Remember to train smart by listening to your body, and allowing a reasonable recovery time between workouts. Happy running!