What Are Shin Splints?
Shin splints, also known as medial tibial stress syndrome, happen when there’s inflammation in the muscles, tendons, and bone tissue around the shinbone. The result is throbbing pain along the front or inside edge of your shin. Shin splints often affect runners or athletes who increase training intensity too quickly.
1. Calf Stretch
Stretching out your calves can relieve shin pain. Tight calves pull on the shin area, worsening pain. Try this stretch: Stand facing a wall, place one foot back, keeping that leg straight, and press your heel down. Hold for 20–30 seconds, then switch legs.
2. Heel and Toe Walks
Heel and toe walks strengthen muscles around your shins. Here’s how: Walk on your heels for a few steps, keeping your toes off the ground, then switch to walking on your toes with heels raised. Try this for about 30 seconds each way.
3. Ankle Circles
Strengthening ankle muscles helps with shin splints. Sit with legs outstretched and make slow circles with your foot clockwise for 30 seconds, then reverse the direction for another 30 seconds.
4. Foam Rolling Your Calves
If you have a foam roller, use it on your calves to relieve shin tension. Sit with legs extended, place the foam roller under one calf, and slowly roll up and down, focusing on any tight areas.
5. Seated Shin Stretch
Try stretching the front of your shin: Sit on the floor with knees bent and toes pointing back, then lean back to put weight on your shins, holding for 10–20 seconds.
6. Ice Massage
Ice massage is great post-activity relief. Freeze a small cup of water or use an ice pack and massage your shins in circles with the ice for 10–15 minutes to reduce inflammation.
7. Hip Strengthening Exercises
Strong hips support your shins. Try these: Clamshells (lie on your side, open and close knees with feet together) and glute bridges (lie on your back, lift hips upward). These exercises help strengthen your hips and reduce strain on your shins.
Quick Tips for Shin Splint Recovery
- Rest and Recovery: Rest is essential. Don’t push through shin splints.
- Proper Shoes: Wear supportive shoes to reduce shin strain.
- Gradual Progression: Increase workout intensity gradually to avoid overloading your shins.
Dealing with shin splints can be tough, but with these stretches and exercises, you’ll be back to your routine sooner. Give these moves a try and listen to your body to help manage shin pain effectively!