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Key Points
- Shin splints, a prevalent lower leg muscle discomfort, can be due to overuse, unsuitable footwear, or incorrect form.
- Home remedies for shin splints encompass rest, icing, compression socks, massages, anti-inflammatory medications, shoe inserts, and new shoes.
- For severe or chronic shin splints, physical therapy may be required, with exercises such as calf, shin, and ankle stretches, heel and toe raises, balance exercises, and resisted hip exercises.
- Prevention strategies include wearing appropriate footwear, using supportive insoles, slowly increasing activity levels, performing lower leg exercises, and cross-training.
- If shin pain is severe, persistent, or if there is swelling or redness in the legs, it's crucial to consult a doctor.
Do you have pain along the fronts of your lower legs after doing an activity or exercise that you’re not used to? Well, you’re not alone! Shin splints are a common muscle soreness that can be caused by overuse, improper footwear, or poor form, according to the Mayo Clinic. Thankfully, there are several things you can do at home that can help ease your pain and get you back to your regular activities.
How to Treat Shin Splints at Home
1. Rest
One of the most important things you can do to treat shin splints is to rest, according to the Mayo Clinic. Although this is easier said than done in some cases. They recommend that you avoid any activities that cause pain in your shins, whenever possible. This will give your body time to heal, they note. If you continue to exercise or participate in activities that cause pain, the Mayo Clinic notes that you may make the shin splints worse and prolong your healing process.
2. Ice Your Shins
Applying ice to your shins can help reduce inflammation and pain, according to the Mayo Clinic. They recommend wrapping a cold pack or a bag of ice in a towel around your shines for 15 to 20 minutes at a time.
3. Use Compression
Compression socks can help reduce swelling and provide support to your shins, according to WebMD. They recommend that you wear them if you are going to be exercising or doing any activities that may continue to strain your calf muscles.
4. Massage
Massaging your shins can help increase blood flow and reduce tension, according to WebMD. You can use your thumbs or a foam roller to gently massage your shins for a few minutes at a time.
5. Take Anti-Inflammatory Medication
Over-the-counter anti-inflammatory medications like ibuprofen can help reduce pain and inflammation, according to WebMD. They note that you should follow the recommended dosage if you decide to take them.
6. Use Inserts in Your Shoes
Shoe inserts can help reduce the stress on your shins and provide additional support to your feet, according to WebMD. You can purchase over-the-counter shoe inserts online or at most retail stores. You can also have custom orthotics made for you, however, this is usually more expensive and requires visiting a specialty store or podiatrist.
7. Replace Your Shoes
Worn-out shoes can contribute to shin splints, according to WebMD. Sole Science recommends that you replace your shoes every 6 to 8 months (more often if you are an athlete). Additionally, you should look for shoes that provide good support and cushioning.
8. Physical Therapy
If your shin splints are severe or persistent, WebMD recommends that you should consider seeing a physical therapist. They can help strengthen your muscles which will not only alleviate pain but also help you avoid severe shin splints in the future.
There are also several stretches and exercises that can help you recover from shin splints, according to WebMD:
7 Stretches & Exercises for Shin Splints
1. Calf Stretches
Calf stretches are important for treating shin splints as they help to loosen up the muscles in your lower leg, according to WebMD. To perform a calf stretch, WebMD notes that you should stand facing a wall with your hands on the wall at shoulder height. Take a step back with your affected leg and press your heel into the ground. Hold the stretch for 30 seconds and repeat on the other leg.
2. Shin Stretches
Shin stretches can help to alleviate pain and discomfort associated with shin splints, according to WebMD. To perform a shin stretch, sit on the ground with your legs straight out in front of you. Flex your feet and bring your toes towards your shins. Hold the stretch for 30 seconds and repeat.
3. Ankle Stretches
Ankle stretches can also help to improve your range of motion and prevent future shin splints. To perform an ankle stretch, WebMD recommends that you sit on the ground with your legs straight out in front of you. Rotate your ankles in a circular motion, first clockwise and then counterclockwise. Repeat for 30 seconds.
4. Heel Raises
Heel raises can help to strengthen your calf muscles and prevent future shin splints, according to WebMD. To perform a heel raise, stand with your feet shoulder-width apart. Slowly raise your heels off the ground and hold for a few seconds before lowering back down. Repeat for 10-15 reps.
5. Toe Raises
Toe raises can also help to strengthen the muscles in your shins and prevent future shin splints. To perform a toe raise, WebMD recommends that you stand with your feet shoulder-width apart. Slowly raise your toes off the ground and hold for a few seconds before lowering back down. Repeat for 10-15 reps.
6. Balance Exercises
Balance exercises can help to improve your overall stability and prevent future shin splints, according to WebMD. To perform a balance exercise, stand on one foot and hold for 30 seconds before switching to the other foot. Repeat for 3-5 reps.
7. Resisted Hip Exercises
Resisted hip exercises can also help to strengthen your hip muscles and prevent future shin splints, according to WebMD. To perform a resisted hip exercise, attach a resistance band to a sturdy object and wrap the other end around your ankle. Stand with your feet shoulder-width apart and slowly move your leg out to the side, keeping your knee straight. Repeat for 10-15 reps before switching to the other leg.
How to Prevent Shin Splints
Shin splints are a common injury among athletes and individuals who engage in physical activities that involve repeated stress on the lower legs, according to the Mayo Clinic. While home treatment options are available, taking preventative measures is the best way to avoid the onset of shin splints. Here are some strategies that can help, according to WebMD:
1. Proper Footwear and Supportive Insoles
Wearing shoes that provide adequate support and cushioning can go a long way in preventing shin splints, according to WebMD. They recommend that you look for shoes that are specifically designed for your activity and foot type. Additionally, they recommend that you consider using supportive insoles that provide extra cushioning and shock absorption.
2. Slowly Increase in Activity Levels
One of the main causes of shin splints is overuse, according to WebMD. To prevent this, they recommend that you gradually increase your activity levels over time. Avoid sudden increases in intensity or duration, and allow your body to adapt to the new demands placed on it.
3. Stretching and Strengthening Exercises for Lower Legs
Stretching and strengthening exercises can help to improve the flexibility and strength of your lower legs, reducing the risk of injury, according to WebMD. Focus on exercises that target the calf muscles, such as calf raises and heel drops. Additionally, you should incorporate stretches that target the muscles in your shins—like the stretches listed above.
4. Cross-Training to Reduce the Impact on Shins
Cross-training can help to reduce the impact on your shins by allowing you to engage in a variety of activities that use different muscle groups, according to WebMD. They recommend that you consider incorporating low-impact activities such as swimming, cycling, or yoga into your routine. This can help to reduce the stress on your shins while still allowing you to maintain your fitness level.
When to Consult a Doctor about Shin Splints
Most cases of shin splints can be taken care of at home, according to the Mayo Clinic. However, there are some cases when they suggest that you consult a doctor:
- Your shin pain is severe or doesn’t go away after a few weeks of rest
- Your legs are also swollen or red
Recap of Shin Splint Treatments
Shin splints are a common muscle injury that can happen from overuse, improper form, or when you’re not wearing the right shoes. There are several things you can do at home to help ease the pain and discomfort from shin splints, including:
- Rest
- Ice
- Wearing compression socks
- Massage
- Taking anti-inflammatory medication like ibuprofen
- Getting inserts for your shoes
- Replacing your shoes
- Getting physical therapy
- Stretches
You should seek medical attention if your shin splints are not getting better after a few weeks, or if your legs become red and swollen. To help prevent shin splints, take new activities slowly, make sure to wear the right shoes, and stretch before working out.
Frequently asked questions
What are the primary causes of shin splints?
The main causes of shin splints are overuse of the muscles, wearing improper footwear, or maintaining poor form while exercising.What are some effective home treatments for shin splints?
Home treatments for shin splints include resting, applying ice to the shins, wearing compression socks, massaging the shins, taking anti-inflammatory medication, using shoe inserts, and replacing worn-out shoes.When should I consider physical therapy for shin splints?
Physical therapy should be considered for shin splints if the discomfort is severe or doesn't subside after a few weeks of home treatment.What exercises can help with shin splints?
Exercises that can help with shin splints include calf stretches, shin stretches, ankle stretches, heel raises, toe raises, balance exercises, and resisted hip exercises.How can I prevent shin splints?
Shin splints can be prevented by wearing appropriate footwear and supportive insoles, gradually increasing activity levels, performing stretching and strengthening exercises for the lower legs, and incorporating cross-training into your routine.When should I consult a doctor for shin splints?
You should consult a doctor if your shin pain is severe, doesn't go away after a few weeks of rest, or if your legs are swollen or red.Can shoe inserts help with shin splints?
Yes, shoe inserts can provide additional support and alleviate the stress on your shins, helping to treat shin splints.What is the role of cross-training in preventing shin splints?
Cross-training helps to balance the workload among various muscle groups, reducing the risk of overuse and subsequent shin splints.
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