Both new runners and seasoned veterans of the sport have likely heard of the dreaded “shin splints.” However, most people don’t know what exactly shin splints are; why they occur and how to prevent them; and most importantly, the best ways of mitigating or completely eradicating them. This article will focus on the last point – how to lessen the pain from shin splints, and hopefully how to make shin splints disappear entirely.
What Are Shin Splints and How to Prevent Them explains the difference between shin splints and a stress fracture. Reading that first will help in understanding how shin splints can be prevented in the first place.
The techniques that follow are generally accepted to help shin splints - they are not guaranteed cures.
The RICE Technique
RICE stands for rest, ice, compression, elevation. Of course, each point goes hand-in-hand with the other.
- Rest: Activity should be dramatically cut back – but this does not necessarily mean that complete inactivity is necessary.
- Ice: Wrap an ice pack, or some other type of “frozen” pack, around the shin. If the ice pack is too cold, wrap a thin towel under it so the pack is not directly in contact with the skin. Each icing should last between 10-20 minutes before taking a break. Icing can be done many times a day.
- Compression: Besides wrapping ice packs closely around the shin (compressing), or using some other type of close-fitting device (such as bandages), compression wraps may be purchased to wear over the shin. These wraps use gentle pressure to help stabilize the soft tissue, which helps to prevent tearing, and to take off some of the stress placed on the tibia when putting pressure on the leg.
- Elevation: Keep the leg elevated: it reduces swelling.
Shin splints can be caused from overly tight muscles. Make sure to stretch the calf, although the whole leg should be stretched to maintain a balance. See Running Stretches for good exercises. Keep in mind, though, that some soreness is fine when stretching, but if the soreness becomes searing pain, the stretch should be substantially weakened, or not performed.
Running Shoes
If the running shoes being used have more than 400 miles (or less; this is a rough estimate for most training shoes), there is a good chance that the cushioning has been substantially worn down. It is then time to buy a new pair of running shoes. For specific advice on this topic, see Choosing Running Shoes.
Cross-Training
Cross-training is not only a great way to treat shin splints; it is a great way to exercise the entire body. Runners who begin swimming will find that it is much more difficult than they would have expected; this is because although the aerobic system may be well-developed, muscles that are not used very much in running will find the resistance of the water difficult. Effective cross training can be done in many forms, including swimming, cycling, soccer, and walking. Just make sure that the cross-training exercise does not aggravate the injury.
The Run Easy Technique
This last point may be a surprise for some. If the injury is really shin splints and not a stress fracture, it is not necessary to stop running completely. I repeat: this is only if the injury is not a stress fracture (see the link above). Here is what to do:
Run very, very easily – this can be a near-jog, if it feels good – on soft surfaces. The perfect surface for this is soft, close-cut, cushy, springy grass, or artificial turf/grass. It is fine to run on a somewhat harder surface, such as dirt, for short intervals, but most of the running should be on these cushy grass-type surfaces. The daily amount run should be substantially less than the amount that was run prior to the injury – if one was running an average of 7+ miles a day before, it would be wise to run around 3 miles a day. Keep doing this technique, as long as the pain does not get worse, for about 1 week. If the shin splints have not improved, see a doctor.
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