How to Treat Shin Splints
Shin splints are a common and frustrating running injury that many runners in the Portland and Vancouver areas suffer from.
It has been especially prevalent lately, as many runners may be increasing their workouts after long breaks, without proper training.
Read on to discover if you have shin splints, causes of shin splints, and how to treat shin splints.
Symptoms of Shin Splints
If you have tenderness, soreness, or pain along the inner side of your shinbone, you may have shin splints. You may also notice mild swelling in your lower leg. The pain may stop when you stop exercise, but over time the pain may be continuous.
Causes of Shin Splints
Shin splints are often caused by a number of behaviors.
You may get shin splints from wear poorly fitting shoes, or shoes that do not provide good support. (Learn how to find the right running shoes for you.)
Shin splints can also be caused by having flat feet, which results in overpronation.
A common reason for shin splints, which is particularly prevalent now, is running or exercising without warming up or stretching after.
If your ankles, hips, or core muscles are weak, this can also cause shin splints. This may be the case if you have suddenly increased the duration, frequency, or intensity of your running or exercise.
Shin splints can also be caused by running on uneven terrain, including hills or trail running, or running on hard surfaces like concrete.
How to Treat Shin Splints
As frustrating and painful shin splints can be, luckily they can be cured at home.
Start by resting, so your body can take time to heal.
Your shin splints treatment plan should also involve regular icing of the shin. Use for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
You may also need to invest in new shoes, or use insoles or orthotics. Shoe inserts can help support your arches, especially if you’re prone to overpronation.
Over the counter painkillers like ibuprofen, naproxen, or aspirin, will help with pain and swelling, if needed. Always use as directed.
As the pain goes away, you can slowly resume your running or exercise routine. Be prepared to be patient as your shin splints heal. It could take up to 3-6 months.
How to Prevent Shin Splints
There are many ways to prevent shin splints so you can keep running pain-free.
Before you start a new running routine, always stretch and slowly increase the intensity of your running. Especially if you have taken a long break in your running routine, do not rush into the same duration or intensity that you had before. Start slow and be patient.
A running gait analysis with a doctor will help identify movement patterns that may contribute to shin splints. A physical therapist may suggest slight changes to your running form that can decrease your risk.
You should also replace your shoes regularly and make the right shoe choice. Runners should replace their shoes about every 350-500 miles.
Cross-training can also help to strengthen your muscles while placing less impact on your shins. Consider swimming, walking, or biking. Adding strength training to stabilize your legs, ankles, hips, and core can also help prepare your body for a running routine.
Why You Should Go To A Doctor For Shin Splints
If you are struggling to treat your shin splints, you may want to see a physical therapist. They can diagnoses your shin splints, analyze your running gait to make adjustments, and prescribe stretches and exercises to help strengthen and stabilize your muscles.
If the pain does not go away, you may be dealing with a stress fracture. A doctor can use an X-ray to diagnose a stress fracture or other injuries.
If you believe you have shin splints, contact Dr. Davis for an appointment.