Shin Splints

Shin Splints is when muscles, tendons and bone tissue become overworked.

It can often happen when you increase your frequency or intensity of your workouts.

Common factors that can contribute to shin splints can be from over-pronation (excessive inward rolling of your foot), worn shoes, inadequate stretching or excessive stress placed on one leg or one hip.

Quick Tips

  • Stretch your calves!
  • Rest (Or do low impact exercise such as bicycling or swimming)
  • Ice before and/or after your run to reduce inflammation
  • Kinesiology tape your shins before you run- Dr. Rachel or Dr. Lynne can teach you how!
  • Make sure you have the correct shoes for you foot type specifically
  • Avoid hills and excessively hard surfaces until your shins heal then gradually re-introduce them to prevent a recurrence
  • Applying Biofreeze to the front of your shins and/or calves
  • Use a tennis ball along your sore muscles on the front of your leg (Tibialis Anterior) and your calves- These muscles work as a team if one is tighter then the other it can cause pain
  • Get adjusted- making sure your hips and ankles are moving properly

Strengthening Exercises

Strengthening and stretching your calves and tibialis anterior can help prevent shin splints from recurring

Do once or twice a day-

  1. Heel Walk (Walk on your heels)- x15 each foot
  2. Toe Walk (Walk on your toes) – x15 each foot
  3. Feet Out Walk (Walk with toes pointed out)- x15 each foot
  4. Feet In Walk (Walk with toes pointed in)- x15 each foot
  5. While sitting down trace the ABCs in the air with each foot
  6. Calf stretch- find a wall, curb, or step place your heel on the ground and toes on the wall lean in hold for 15-30 secs and repeat as often as you would like.