Tips on Getting Rid of Shin Splints
I'd cross-posted this to a track and field forum back in 2008. I figured I ought to copy/past it to my journal for safe keeping.
These are tips and tricks I picked up in high school for handling shin-splints-- I had them in both shins so bad as a freshman I had to wrap my legs before meets to compete-- I was a high-jumper/pole-vaulter. As the muscle in my shins built up, they went away!
First things first, make sure you have shoes that provide proper arch support for your feet. You can try new shoes and/or arch insoles, but in certain cases, specialized arch supports are necessary. Good arch support is the most important preventative measure you can take.
While you're getting good arch support for your foot, you should strength train and stretch and ice those muscles.
Icing Your Shins
Ice after every practice. 15-20 minutes with ice. 15-20 minutes without ice. Repeat 2-3 times.
There are different methods for icing. When I was in high school the preferred method for icing was to freeze ice in a paper dixie cup. To ice your shins, you peel the cup back to reveal 1/2-inch of ice. As the ice melted, you'd peel more of the cup away.
Since I've been in high school, there have been some improvements in ways to keep ice handy. I've seen a couple suggestions in other threads in this forum.
Stretches
First, you want to make sure you're properly stretching your muscles BEFORE you start practice. Make sure you're warmed up for practice.
One of my favorite stretches that I'd do for my shin splints were calf stretches. I also liked to stretch my shins by placing my toes at the top of a curb (heels at the bottom of the curb) and leaning forward.
Building Muscle
It's also important to build your muscle. As with any "weight lifting" you want to give your body time to recover. If you had a really hard practice one day, make sure you lighten up a little the following day to give your shins time to recover. (Mind you, you still want to exercise to stretch the muscles out!)
There is no immediate cure for shin splints, but here are some exercises to strengthen your shin muscles (with my made-up names) are as follows:
Comments
In some cases, wrapping shins before practices and meets can also help. Make sure you have a personal trainer or coach wrap your shins so it's done correctly. An improper wrap can do more harm than good.
If your shin splints persist, you may just need an extended period of rest... I'd suggest consulting someone trained in sports medicine.
If you have any other tips or tricks to get rid of shin splints, please post them here.
These are tips and tricks I picked up in high school for handling shin-splints-- I had them in both shins so bad as a freshman I had to wrap my legs before meets to compete-- I was a high-jumper/pole-vaulter. As the muscle in my shins built up, they went away!
First things first, make sure you have shoes that provide proper arch support for your feet. You can try new shoes and/or arch insoles, but in certain cases, specialized arch supports are necessary. Good arch support is the most important preventative measure you can take.
While you're getting good arch support for your foot, you should strength train and stretch and ice those muscles.
Icing Your Shins
Ice after every practice. 15-20 minutes with ice. 15-20 minutes without ice. Repeat 2-3 times.
There are different methods for icing. When I was in high school the preferred method for icing was to freeze ice in a paper dixie cup. To ice your shins, you peel the cup back to reveal 1/2-inch of ice. As the ice melted, you'd peel more of the cup away.
Since I've been in high school, there have been some improvements in ways to keep ice handy. I've seen a couple suggestions in other threads in this forum.
Stretches
First, you want to make sure you're properly stretching your muscles BEFORE you start practice. Make sure you're warmed up for practice.
One of my favorite stretches that I'd do for my shin splints were calf stretches. I also liked to stretch my shins by placing my toes at the top of a curb (heels at the bottom of the curb) and leaning forward.
Building Muscle
It's also important to build your muscle. As with any "weight lifting" you want to give your body time to recover. If you had a really hard practice one day, make sure you lighten up a little the following day to give your shins time to recover. (Mind you, you still want to exercise to stretch the muscles out!)
There is no immediate cure for shin splints, but here are some exercises to strengthen your shin muscles (with my made-up names) are as follows:
- Alphabet Trace- Write the letters of the alphabet in the air using your foot. Do not move your leg, just your foot. This is a GREAT exercise because it can be done in class, on the bus, at home, etc.
- Marbles- If you have marbles and a container, this is a good exercise to do at home. Pour the marbles on the floor. Use your toes to pick the marbles up and place them back into the jar/cup/vase. The smaller the opening to the container, the better the workout for your shin.
- Towel Scrunch- Place a wet towel on a smooth surface (linoleum or tile would work best). Make sure the towel is completely spread open. Place your foot at the shorter edge with your toes hanging just above the towel (the rest of your foot should be off the towel resting on the floor). Scrunch the towel towards you using your toes.
- Calf Raises/Walking on your Toes- Because you use your toes/shins when doing calf-raises, this exercise stretches out your shins. It also helps stretch your calves out, which is an added bonus. Walking around on your toes will help build strong shin muscles.
Comments
In some cases, wrapping shins before practices and meets can also help. Make sure you have a personal trainer or coach wrap your shins so it's done correctly. An improper wrap can do more harm than good.
If your shin splints persist, you may just need an extended period of rest... I'd suggest consulting someone trained in sports medicine.
If you have any other tips or tricks to get rid of shin splints, please post them here.