Shin Splints

How to Heal Shin Splints Fast

‘Shin splints is the term given to the pain resulting from the injuries at the front of the lower leg. Every athlete experiences shin splints at some point in their life. Shin splints are the bane of runners, tennis players, basketball players, football players, gymnasts, and dancers. Pain is relatively common at the beginning of a fitness program. Athletes who take part in high-impact sports are at the highest risk; nevertheless, even walkers can also develop this condition, especially if they increase their walking speed or distance quickly.

Shin splints often plague newbie runners who increase their mileage too rapidly or veteran runners who abruptly change their workout regimen or add too much mileage. The change in terrain or switching from running on flat surfaces to hills can also cause shin splints. Mostly, these are caused by running too much, too fast, and too soon. In this article, you will learn how to heal shin splints fast using effective techniques and strategies. 

Some Fast Facts

Here are some key points to note about shin muscle pain - 

• The medial area (the inside of the shin) is the most common site for shin splints. Anterior shin splints (toward the outside of the leg) usually result from an imbalance between the calf muscles and the muscles in the front of the leg.
• It mostly afflict beginners who either have not yet adjusted to the stresses of running or are not stretching enough. 
• Shin splint pain is felt along the lower front of the legs, especially during or after sports or workouts.
• Using the right footwear for sports is essential to get rid of shin splints.
• Smokers and individuals with low levels of fitness are more at risk.
• Military personnel, dancers, gymnasts, basketball players, football players, and runners are at high risk of developing it.
• According to an estimate, 10.7% of injuries in male runners and 16.8% of injuries in female runners are attributed to shin splints.
• Aerobic dancers are among the most affected by this condition, with injury rates of up to 22 percent.

What are the causes of shin splints?

In general, shin splints develop from repetitive activities that cause stress on the shinbone and the connective tissue that attaches the muscle to the shinbone. These also occur after sudden changes in physical activity, such as a sudden increase in the frequency, duration, and intensity of a workout. Smoking and a general lack of fitness also contribute to it.

There can be a number of factors at work that make it hard to pinpoint one reason, but some of the major causes of shin splints are-

• Overpronation- Foot and ankle overpronation is also thought to be a frequent cause of medial shin splints. Flat feet or overpronation occurs when the foot rolls inwards too much, flattening the arch of the foot and causing the lower leg to rotate inwards. More stress is placed on the inside of the foot (medial) than the outside edge of the foot (lateral). This abnormal movement, in turn, increases the stress on the soft tissues of the lower leg resulting in pain and inflammation.
• Oversupination is similar to Overpronation except for the fact that the foot rolls outwards too much during the time the foot is in contact with the ground. A physical therapist can do gait analysis tests either with a treadmill or using force plates to determine biomechanical issues. Corrective orthotic inserts for your shoes can help you correct the balance.
• Inadequate stretching- Working out without warmup or cooldown stretches can cause it. Make sure to stretch your leg muscles before each workout session.
• Inadequate footwear - The wrong type of shoe for your running style or running shoes that are too old and worn out to provide the correct support and cushioning can cause shin splints.
• Poor Body Movements and Flexibility- Poor flexibility at the ankle, pre-existing muscle imbalance, and weak core muscles can cause increased stress on the soft tissues, muscles, and tendons of the lower leg when running.
• Sudden Motions and Excessive Workout- Excessive stress while training is one of the major causes of shin splints. Running on hard and uneven surfaces or on your toes, as in sprinting, increases the risk of injury. Football and basketball players that play on hard surfaces and are required to stop or start moving their legs suddenly are at higher risk of developing it.

What are the 6 symptoms of shin splints?

Common symptoms of shin splints are-

1. Shin splint pain is characteristically felt in the front of the outer leg below the knee at the shinbone (tibia). The area of discomfort can measure up to 4-6 inches (10-15 cm) in length.
2. Pain at the beginning of exercise gradually eases as the workout continues, only to become worse later in the training session or afterward.
3. Potential swelling of the lower legs or lumps and bumps felt along the inside of the bone.
4. Occasionally in severe cases, the development of red patches on the skin over the inside of the leg from acute inflammation may be seen.
5. Shin splint pain may be sharp and razor-like or dull and throbbing.
6. The pain is aggravated by touching the sore spot.

Conditions like stress fractures, Tendinitis, and chronic compartment syndrome have symptoms similar to shin splints. Get yourself checked by a doctor to know the exact cause of the pain. Diagnosis by an X-ray can rule out other causes.

How to Heal Shin Splints Fast?

It is common for athletes to get the temptation to run through the pain; however, in this case, it can potentially damage underlying tissues and cause permanent injury. It is recommended to take a minimum of 2 weeks to rest from the activity that caused the shin splints. Taking proper treatment can prevent re-injury and heal the shin splints quickly. Using arch supports or orthotics is found to be extremely helpful, particularly for individuals with flat arches. Here are some tips on how to heal shin splints fast - 

1. Stretching

If you have medial shin splints, stretch your Achilles, and stretch your calves if you have anterior shin splints. The best way to do this is to use the ProStretch Leg Stretching Device. Calf stretching exercises help stretch the tibialis posterior muscle to heal shin splints fast. Perform the calf stretching exercise both on bent and straight knees. Toe raise and calf raise exercises to strengthen the muscles of the lower leg. You can slowly stretch your shins while kneeling on a mat. Hold your legs and feet together and point the toe backward. Support your weight on your hands and slowly sit back onto your calves and heels. Hold in the position for 10 to 15 seconds. Relax and repeat the exercise 3-5 times.

Products to get rid of shin splints

2. Strengthen the Muscles

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