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Share on Pinterest. Understanding shin splints. Rest, ice, compression, elevation RICE method. Should you use pain relievers? Runners with more irritable shin pain may take up to six months to fully heal. Runners who rest their shins as soon as symptoms begin usually return to pain-free running more quickly.
A proactive approach to your recovery will help your shin splints heal, allowing you to return to running sooner. Shin splints is often used as a catch-all term to describe many different types of shin pain. This common injury amongst runners is caused by an overloading of the shin bone tibia tissue, particularly the inner aspect medial side.
Such overloading in the case of runners is caused by the repetitive stress and impact of running itself. If you begin to experience shin pain caused by shin splints, take a two week rest from running.
This break from running will give your tibia shin bone the best chance of healing without the added loading of running. During this two week rest from running, consider low-impact forms of cross training such as cycling, swimming, using the elliptical trainer, or simply focusing on run-specific strength training.
At the extreme end of the scale, running with shin splints will result in painful tibial stress fractures. At the end of your two week rest from running, your shins should no longer feel tender to touch, and you should be able to hop pain-free 12 times on the affected leg.
Thanks to physio Brad Beer for introducing me to this test! Repeat this process until you can complete the hop test pain free. Use this as your simple return to running criteria. As you return to running after shin splints, it is important that you slowly and gradually rebuild both the duration of each individual run, and the weekly volume of your running.
Your shins need time to adapt to the stress of running once again. Feel free to use this free return to running plan to guide your training as you start to run again after shin splints:.
Treatment for shin splints does not typically require surgery. Find an in depth explanation with examples of exercises here. Once your injury has settled, you should start increasing the intensity of the exercises by adding in exercises that build explosive strength plyometrics in the calf muscles. You can also ease back into a running program, gradually building up your running endurance and, finally, adding workouts that build the intensities and speeds you need to make a full return to your sport.
The best way to do this is through functional tests. This is also how we designed the shin splints program in the Exakt Health app. It sets specific targets for you to achieve with each exercise and gives you test movements to perform, which helps you know if your injury has gained enough strength to progress safely. Shin splints is not a fast-healing injury but the quicker you get the right treatment advice, the faster your recovery will be.
The Ekaxt Health App contains a step-wise treatment plan for shin splints with tips on how to adjust all the activities you do in a day to speed up your recovery. Now that you have a good understanding of why you get shin splints and how to treat it, have a look at this article where we explain the rehab process and what exercises to do in a lot more detail. We understand. Finding convenient and reliable help for injuries online can be a tedious and demoralising process. The Exakt Health App provides a convenient, intuitive and science-based injury rehab experience for runners.
All treatment advice is based on trusted medical evidence and reviewed by licenced sports physiotherapists, with each rehabilitation plan tailored to your unique grade of injury and phase of healing. Download the Exakt Health App and start your recovery now. Check our help guide for more info.
Skip to content. Download the App! Kim van Deventer. In this article we provide an overview of shin splints, explain the most common symptoms and causes, and discuss the best treatment options to get you back running without pain. August 17, Also see: Shin Splints: A step-by-step exercise treatment plan for runners.
Table of content. What are shin splints? In shin splints, the most common muscles involved are: Tibialis posterior Flexor digitorum Soleus Tibialis anterior All of these muscles work together to stabilize your foot and ankle stop it rolling in too much. Mechanism of injury. How can you tell if you have shin splints? Pain ranges from mild to severe, and you may have some mild swelling in your lower leg too. Downhill running tends to be more painful than uphill running in shin splints.
What else could your shin pain be? Shin pain can be more than just shin splints in some cases. If you have any of these symptoms, its best to see a doctor to rule them out early.
What causes shin splints? Risk factors for developing shin splints include:. How do you treat shin splints?
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