How To Get Rid of Shin Splints

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/05/how-to-get-rid-of-shin-splints-0199.jpg" } }, "headline":"How To Get Rid of Shin Splints", "datePublished":"2019-07-13", "dateModified": "2020-05-19", "description":"Learn how to get rid of shin splints and prevent them from coming back with these 5 easy-to-implement tips.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/05/how-to-get-rid-of-shin-splints-0199.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What are shin splints?", "acceptedAnswer": { "@type": "Answer", "text": "Medial tibial stress syndrome (MTSS), commonly called shin splints, refers to a lower leg injury caused by overuse or repetitive-stress, usually from exercise or playing sports. Getting shin splints means that you've sustained microdamage to the muscles on your tibia (shin) bone." } }, { "@type": "Question", "name": "How do you get shin splints?", "acceptedAnswer": { "@type": "Answer", "text": "Playing sports and overexercising are the two most common causes of shin splints—especially when either of these activities involves lots of running or jumping. This makes sense, given that both activities can easily place repeated stress on your lower legs. If that muscle tissue starts breaking down and isn't given a chance to heal properly, it might become inflamed and turn into MTSS." } }, { "@type": "Question", "name": "How long do shin splints take to heal?", "acceptedAnswer": { "@type": "Answer", "text": "There is no set time on how long it takes for shin splints to heal. It can range from a few days to a month or more depending on the severity of tissue damage. In general, shin splints tend to linger if left untreated, so any and all preventative measures you take can be useful." } }] } </script> <article> <div> <ul> <li><a href="#section1">What Are Shin Splints?</a></li> <li><a href="#section2">How Do You Get Splints?</a></li> <li><a href="#section3">How To Get Rid Of Shin Splints (5 Ways)</a></li> <li><a href="#section4">How Long Do Shin Splints Take To Heal</a></li> <li><a href="#section5">Takeaways</a></li> </ul> </div> <section> <p>Too many of us know the pain of shin splints: that awful pain in the front of your shin that can pop up after long exercise or overuse.</p> <p>Studies show that as many as 35 percent of people that exercise develop shin splints at some point. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3873798/" rel="nofollow noreferrer">1</a>}</p> <p>And if you've had them before, you know shin splints tend to linger, and can make working out without pain difficult.</p> <p>But even though it's a common injury, there are some things you can do to alleviate your symptoms and put yourself on the road to recovery.</p> <p>Here's a bit more on what shin splints are and how to get rid of them using 5 simple techniques.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/shin-splints-diagram-0199.jpg" alt="shin splints diagram"> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What are shin splints?</h2> <p>Medial tibial stress syndrome (MTSS), commonly called 'shin splints', refers to a lower leg injury caused by overuse or repetitive-stress, usually from exercise or playing sports. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848339/" rel="nofollow noreferrer">2</a>}</p> <p>"Getting" shin splints means that you've sustained microdamage to the muscles on your tibia (shin) bone. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK538479/" rel="nofollow noreferrer">3</a>}</p> <p>The two muscles generally affected are the <i>tibialis anterior</i> and the <i>tibialis posterior</i>. This muscle tissue becomes inflamed, swollen, and often painful to the touch.</p> <p>Other symptoms of shin splints include:</p> <ul> <li>An aching or shooting pain in the front of your lower leg or legs (shin area)</li> <li>Pain in the front of your lower legs during exercise</li> <li>Tenderness or soreness on the front of your lower legs</li> </ul> <p>Left untreated, shin splints can turn into stress fractures, which are tiny cracks in your shin bones. The risk grows if you ignore the pain signals in your lower legs and continue to do workouts that exacerbate your symptoms. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4212583/" rel="nofollow noreferrer">4</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4767832/" rel="nofollow noreferrer">5</a>}</p> <p>Not only will stress fractures take much longer to heal, they will also likely prevent you from being able to work out <i>at all</i> for an extended period of time.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>How do you get shin splints?</h2> <p>Playing sports and overexercising are the two most common causes of shin splints—especially when either of these activities involves lots of running or jumping. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK538479/" rel="nofollow noreferrer">6</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/26396934" rel="nofollow noreferrer">7</a>}</p> <p>This makes sense, given that both activities can easily place repeated stress on your lower legs. If that muscle tissue starts breaking down and isn't given a chance to heal properly, it might become inflamed and turn into MTSS.</p> <p>A few other things can increase your risk of shin splints, including ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK538479/" rel="nofollow noreferrer">8</a>}:</p> <ul> <li>Having excess fat on your body</li> <li>Being female (statistically, women are more likely to develop MTSS)</li> <li>Excessive pronation of the foot (when your bodyweight tends to shift towards the inside of your foot when you walk or run)</li> <li>Prior history of shin splints </li> <li>Poor ankle mobility</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/exercises-for-hip-pain/" rel="noreferrer">Poor hip mobility</a></li> </ul> <p>Whatever is causing yours, though, it's best to start treating the injury right away. This way, the muscle tissue heals effectively and your pain subsides quicker.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>How to get rid of shin splints (5 ways)</h2> <p>There are 5 things you can do to effectively treat shin splints, reduce symptoms, and boost the healing process.</p> <p>The first 4 can be broken down into the popular "RICE" method of healing an inflammation injury: <i>rest</i>, <i>ice</i>, <i>compression</i>, and <i>elevation</i>.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3396304/" rel="nofollow noreferrer">9</a>} The final involves massage or myofascial release.</p> <p>We'll review each below.</p> <p><i>**Keep in mind that these suggestions just point to the science around healing shin splints. They should not be used as a substitute for medical advice. Be sure to see a doctor if you're experiencing severe pain or discomfort from your shin splints or any injury.</i></p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/resting-for-shin-splints-0199.jpg" alt="resting for shin splints"> <h3>1. Rest/active rest</h3> <p>It's likely not the answer you wanted to hear, but resting your legs and/or modifying your exercise routine is the best way to heal shin splints. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK538479/" rel="nofollow noreferrer">10</a>}</p> <p>While there is no "set" amount of rest that will alleviate the pain or discomfort, this is the best way to give your body time to go fix the tissue microdrainage you've sustained.</p> <p>"Rest" can mean a few different things:</p> <ul> <li>Not exercising at all</li> <li>Avoiding walking/running whenever possible, but doing some light, <a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-cardio/" rel="noreferrer">low-impact exercises</a> instead, such as <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-sit-to-stand/" rel="noreferrer">sit to stands</a> or <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-step-jacks/" rel="noreferrer">step jacks</a></li> <li>Avoiding exercises that exacerbate your symptoms</li> </ul> <p>If the idea of not working out bothers you, a compromise might be to stop doing <a target="_blank" href="https://www.warriormade.com/content/exercise/best-lower-body-workout-living-room/" rel="noreferrer">lower body exercises</a> for a few days or weeks. This way you can still sweat and stick to your routine without exacerbating the injury.</p> <p>Use this recovery time as a chance to practice an upper body movement you're weak at, like <a target="_blank" href="https://www.warriormade.com/content/exercise/hindu-pushups/" rel="noreferrer">hindu push-ups</a>.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/ice-for-shin-splints-0199.jpg" alt="ice for shin splints"> <h3>2. Ice</h3> <p>Putting ice on muscles helps reduce tissue inflammation and can alleviate pain. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5339266/" rel="nofollow noreferrer">11</a>,<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/25526231" rel="nofollow noreferrer">12</a>}</p> <p>As the pain and discomfort is likely inflammation, a cold compress, bag of ice, or even soaking in a tub full of cold ice water may all be effective for reducing MTSS symptoms and boosting recovery.</p> <p>To be effective and safe with your icing, follow these guidelines:</p> <ul> <li>Apply ice for no more than 20 minutes at a time. ^{<a target="_blank" href="https://orthoinfo.aaos.org/en/diseases--conditions/shin-splints" rel="nofollow noreferrer">13</a>}</li> <li>To avoid getting frostbite, don't apply ice directly to your skin. Put a paper towel or other thin barrier in between.</li> <li>Do this 2 or 3 times per day, taking at least an hour off in between icing sessions.</li> </ul> <p>As you may be dialing back your workout schedule, you may have some extra time to ice the front of your legs. It might not be the same as working out, but it's still a good way to stick with your routine and not fall away from your usual habits.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/compression-socks-for-shin-splints-0199.jpg" alt="compression socks for shin splints"> <h3>3. Compression</h3> <p>Using leg compression sleeves can also be a way to deal with shin splints. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3352296/" rel="nofollow noreferrer">14</a>}</p> <p>Available at many sporting goods stores and online, compression sleeves create gentle pressure that provides support for your lower legs. Using them may make it possible to work out without pain while your muscles are healing.</p> <p><i>However</i>, if you notice your shin splints are progressively getting worse, remember that compression sleeves won't "fix" the problem.</p> <p>Instead, think of them as more of a workaround for mild cases of MTSS where there is some discomfort but exercise isn't exacerbating your symptoms.</p> <p>You shouldn't "need" them to workout without pain. If this is the case for you, it's probably a good idea to rest for a few days and try some of the other treatments on this list before exercising again.</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/elevated-legs-shin-splints-0199.jpg" alt="elevated legs shin splints"> <h3>4. Elevation</h3> <p>Elevation therapy is another common treatment for inflammation-related injuries, as it's been shown to reduce swelling.</p> <p>Some studies have found that elevating an injured limb helps drain them of edema (swelling) fluids that surround the injured tissue. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5686286/" rel="nofollow noreferrer">15</a>} It's a practice best used with other techniques, like rest, ice, and compression.</p> <p>By placing your legs on a wall and straightening them, some studies show that therapeutic positioning might be able to alleviate some of your symptoms. (Not a bad time for some <a target="_blank" href="https://www.warriormade.com/content/exercise/hamstring-workouts/" rel="noreferrer">hamstring stretching</a>, too.)</p> <img style="max-width:100%;" class="img-fluid" src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/myofascial-for-shin-splints-0199.jpg" alt="myofascial for shin splints"> <h3>5. Massage/myofascial release</h3> <p>Self-massage has been shown to increase circulation to target areas, which may help expedite healing the healing process. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071543/" rel="nofollow noreferrer">16</a>}</p> <p>You can also try myofascial release techniques, where you roll your shins gently back and forth on a tennis ball, lacrosse ball, or foam roller.</p> <p>Fascia are a type of thin connective tissue that sits atop your muscles. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK493232/" rel="nofollow noreferrer">17</a>}</p> <p>When fascia gets tight, they can cause knots and contribute to movement restrictions which might be making your shin splints more painful.</p> <p>Myofascial release techniques and even light massage help break this tight tissue up, freeing up range of motion and increasing blood flow to the area—both of which can potentially benefit your MTSS recovery.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>How long do shin splints take to heal?</h2> <p>There is no set time on how long it takes for shin splints to heal. It can range from a few days to a month or more depending on the severity of tissue damage.</p> <p>In general, shin splints tend to "linger" if left untreated, so any and all preventative measures you take can be useful. </p> <p>Instead of focusing on an exact number of days, it might be more practical to think about the preventative measures you'll take in the future to prevent them from coming back. </p> <h3>How to prevent shin splints</h3> <p>Here are a few methods you can employ to lower your risk of developing shin splints: </p> <ul> <li><strong>Choose to do low-impact workouts</strong>- Instead of running, which puts a lot of pressure on the knees, hips, and ankles, try low-impact cardio exercises like sit to stands, burpee walkouts, or even going for a swim.</li> <li><strong>Strengthen your calf muscles during workouts</strong>- Targeting the calves during workouts helps keep the lower half of your legs strong, and ensures that your form doesn't break down during endurance-based workouts.</li> <li><strong>Wear shoes that fit properly and offer support</strong>- Improper foot mechanics can be the result of worn down or poor-fitting shoes. Consider getting new shoes and making sure you find a pair that fits your specific foot shape and size.</li> <li><strong>Warm up before exercise</strong>- In general, warming up is a great way to lower your risk of sustaining a muscle injury during workouts. It helps increase circulation to your muscles and joints and prepares them for movement. ^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18027995" rel="nofollow noreferrer">18</a>}</li> <li><strong>Stretch/cool down after workouts</strong>- Stretching and cooling down are good ways to work on ankle and hip flexibility, both of which can increase your risk of MTSS.</li> </ul> <p>Most importantly, ease your way back into your fitness routine if you've got shin splints already and are trying to return to normal. That way your body has time to get back into the swing of things and you don't risk them coming back.</p> <h3>How do you heal shin splints fast?</h3> <p>If you need to cure your shin splints as fast as possible, rest. Avoid exercise and even walking (if symptoms are severe) as much as possible. In the meantime, ice and elevate your legs throughout the day.</p> <p>In certain circumstances—especially if the pain is unbearable—you might consider taking some over-the-counter medicine*. (You can also simply increase the amount of natural anti-inflammatory foods you eat, like <a target="_blank" href="https://www.warriormade.com/content/diet/turmeric-and-ginger/" rel="noreferrer">turmeric and ginger</a>.)</p> <p><i>*But remember to speak with your doctor first before taking any medication. Also, it's probably a good idea to seek medical attention if your shin splints are causing you severe pain.</i></p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Takeaways</h2> <p>Shin splints, or medial tibial stress syndrome, is a nagging overuse injury to the lower legs that causes pain when you walk and exercise.</p> <p>Above all, rest is the key to getting rid of shin splints. But you can also:</p> <ul> <li>Ice your shins</li> <li>Wear compression sleeves (if the case is mild and you still want to work out)</li> <li>Elevate your legs to drain them of swelling fluids</li> <li>Practice massage/myofascial release techniques</li> </ul> <p>If you're dealing with MTSS right now, the best thing you can do is take a few days off and let your body heal. Focus on other aspects of your health and fitness routine, such as upper body strength or even something totally non-workout related (mental health, meal-prepping, etc.)</p> <p>Also be proactive about your shin splints so they don't come back. Do these things, and you'll hopefully shake this nasty overuse injury as quickly as possible and be able to get back into your routine.</p> </section> </article>