5 Tips for Treating Shin Splints

Shin splints, medically known as medial tibial stress syndrome, are a common and often painful condition that affects many athletes, runners, and active individuals. This overuse injury causes pain along the inner edge of the shinbone (tibia) and can significantly impact your ability to exercise or participate in sports.

And if you’ve ever experienced these before, you know how aggravating they can be! Yet, if you’re dealing with shin splints, don’t worry; there are several effective ways to manage and treat this condition. Here are five tips for your local Noblesville Chiropractor!

1. Rest, Ice, Compression, and Elevation (RICE)

The first and most crucial step in treating shin splints is to give your body time to heal. Reduce or completely stop the activities that cause pain. This doesn’t mean you have to be completely sedentary; try low-impact exercises like swimming or cycling to maintain your fitness while allowing your shins to recover.

Ice therapy can further help reduce pain and inflammation associated with shin splints. Apply ice to the affected area for 15-20 minutes every 2-3 hours, especially after physical activity. Use an ice pack wrapped in a thin towel to protect your skin from direct contact with the ice.

Wearing compression socks or sleeves may also help improve blood flow and reduce swelling in your lower legs. This added support may further help alleviate pain during activities. However, make sure the compression gear fits properly and isn’t too tight.

Lastly, when resting, try to elevate your legs above heart level. This can help reduce swelling and promote healing by improving circulation in the affected area. Aim to elevate your legs for 15-30 minutes several times a day.

2. Wear Proper Footwear and Orthotics

Choose shoes that provide adequate support and cushioning for your foot type and activity level. Replace your shoes regularly, especially if you’re a runner; most running shoes should be replaced every 400-500 miles.

When shopping for shoes, consider the following factors:

• Arch support: Look for shoes that match your arch type (low, neutral, or high).
• Cushioning: Ensure there’s enough shock absorption, especially in the heel and forefoot.
• Stability: If you overpronate, choose shoes with extra medial support.
• Fit: Make sure there’s enough room in the toe box and that the shoe doesn’t slip at the heel.

Additionally, orthotics can help distribute pressure more evenly across your foot and lower leg, reducing stress on your shins. Consult with a professional to determine if orthotics might be beneficial for you.

3. Gradually Return to Activity and Cross-Training

When you’re ready to return to your regular activities, do so gradually. Increase your intensity and duration slowly over time. A good rule of thumb is to increase your activity level by no more than 10% per week. This gradual approach allows your body to adapt to the increased stress and reduces the risk of re-injury.

For example, if you’re a runner recovering from shin splints, start with short, easy runs and slowly increase your distance and pace over several weeks. Pay attention to your body and be prepared to scale back if you experience any pain or discomfort.

Incorporate different types of exercise into your routine to reduce the repetitive stress on your shins. Mix high-impact activities like running with low-impact exercises such as:

• Swimming
• Cycling
• Using an elliptical machine
• Rowing
• Yoga or Pilates

Cross-training not only helps prevent shin splints but also improves overall fitness and reduces the risk of other overuse injuries. Aim to include at least two cross-training sessions in your weekly workout routine.

4. Use Proper Running Technique

If you’re a runner, focusing on improving your running form can significantly reduce your risk of developing shin splints. Here are some key aspects of proper running technique:

• Avoid overstriding: Land with your foot underneath your body rather than reaching out in front of you.
• Mid-foot strike: Try to land on the middle of your foot rather than your heel. This can help distribute impact forces more evenly.
• Maintain a quick cadence: Aim for about 180 steps per minute. A quicker turnover can help reduce the impact on your legs.
• Keep your upper body relaxed: Avoid tensing your shoulders and arms, as this can lead to inefficient running and increased stress on your lower body.
• Engage your core: A strong, engaged core helps maintain proper posture and reduces stress on your lower legs.

5. Visit Your Local Chiropractor

While the above tips can be highly effective in managing shin splints, sometimes professional intervention is necessary for optimal recovery. Visiting your local chiropractor can provide significant benefits in treating and preventing shin splints.

Chiropractors are experts in musculoskeletal health and can offer a comprehensive approach to treating shin splints. They can perform a thorough assessment of your condition, identify any underlying issues, and develop a personalized treatment plan tailored to your specific needs.

Chiropractors can also address underlying biomechanical issues that may be contributing to your shin splints, such as:

• Flat feet or high arches
• Leg length discrepancies
• Muscle imbalances in the hips, knees, or ankles
• Spinal misalignments that affect overall posture and gait

At Anchor Health Chiropractic, we’re here to help you get back to your regular activities, without shin pain holding you back. Ready to experience the power of chiropractic care? Book your appointment now!