Recovery Tips for Shin Splints
How to Treat and Prevent This Common Running Injury
If you’re a runner, you’ve probably experienced the discomfort of shin splints at some point. This common overuse injury, characterized by pain along the inner or front part of the shin, can disrupt your training and make running feel impossible.
The good news? Shin splints are treatable and preventable with the right approach. At Invictus Smart Performance, we specialize in helping runners recover smarter and stay injury-free. Here’s everything you need to know about managing and preventing shin splints.
What Are Shin Splints?
Shin splints, also known as medial tibial stress syndrome, occur when there’s inflammation of the muscles, tendons, and bone tissue around the shinbone (tibia). The condition is typically caused by repetitive stress on the lower legs, common in runners and athletes who engage in high-impact activities.
Symptoms of Shin Splints
The most common symptoms include:
Dull, aching pain along the inner or front part of the shin.
Pain that worsens during or after exercise.
Tenderness or swelling in the affected area.
If the pain becomes sharp or persists despite rest, it’s essential to consult a healthcare professional, as it could indicate a more serious condition like a stress fracture.
Recovery Tips for Shin Splints
Recovering from shin splints requires a combination of rest, targeted treatments, and gradual reintroduction to activity. Follow these tips to heal effectively:
1. Rest and Reduce Impact
Take a break from high-impact activities like running to allow the inflammation to subside.
Substitute with low-impact exercises like swimming, cycling, or rowing to maintain fitness.
2. Follow the PEACE and LOVE Principles
For Acute Care (PEACE):
P: Protect the area by avoiding aggravating activities.
E: Elevate your legs to reduce swelling.
A: Avoid anti-inflammatory medications initially to allow natural healing.
C: Compress the shin with wraps or sleeves for support.
E: Educate yourself on proper recovery techniques.
For Rehabilitation (LOVE):
L: Gradually load the area with strengthening exercises.
O: Optimize recovery with good sleep, hydration, and nutrition.
V: Maintain fitness with low-impact aerobic activity.
E: Incorporate specific exercises to restore strength and mobility.
3. Stretch and Strengthen
Stretch your calves, Achilles tendon, and surrounding muscles to relieve tension.
Strengthen key areas like your calves, tibialis anterior (front shin muscle), and hips to improve stability and reduce strain.
4. Improve Running Mechanics
Get a gait analysis to identify inefficiencies or imbalances in your running form.
Focus on proper alignment and cadence to reduce impact on your lower legs.
5. Use Recovery Tools
Roll your shins and calves with a foam roller to release tightness.
Use ice packs or cold therapy to reduce inflammation after activity.
6. Invest in Proper Footwear
Wear running shoes that provide adequate support and cushioning.
Replace worn-out shoes regularly, as old shoes can contribute to improper mechanics.
7. Progress Gradually
Follow the 10% rule: Increase your training volume or intensity by no more than 10% per week to avoid overloading your legs.
When to Seek Professional Help
If your shin splints persist despite rest and recovery efforts, it’s time to consult a physical therapist. At Invictus Smart Performance, we offer:
Gait Analysis: To identify and correct biomechanical issues.
Manual Therapy: Techniques like dry needling, IASTM, and cupping to relieve tension and improve mobility.
Strength and Mobility Training: To address muscle imbalances and prevent future injuries.
Preventing Shin Splints
Prevention is always better than treatment. Here’s how to keep shin splints at bay:
Warm Up and Cool Down: Always start with dynamic stretches and finish with static stretches.
Cross-Train: Include low-impact activities to reduce repetitive stress on your legs.
Incorporate Strength Training: Focus on your lower legs, hips, and core for better support and mechanics.
Run on Soft Surfaces: Avoid hard or uneven terrain whenever possible.
Listen to Your Body: At the first sign of discomfort, scale back to avoid worsening the condition.
Let’s Get You Back to Running Pain-Free
Shin splints can be frustrating, but with the right care and preventative measures, you can recover and return to training stronger than ever. At Invictus Smart Performance, we’re here to support you every step of the way with personalized care and cutting-edge recovery techniques.
Contact Us Today to Learn More or Schedule a Session
Don’t let shin splints slow you down—let’s get you back to running your best!
