Hey Guys,
In this post, I’m going to give a run-down of ten of the best techniques you can use to get rid of shin splints and get back to your training schedule.
#10 – Tape
Taping your lower leg provides extra support for your shins, which takes some of the pressure off your injured muscles. By reducing the stress, you can significantly speed up the recovery time.
Although there are a number of different rehabilitation tapes to choose from, I highly recommend KINESIO TEX TAPE because it is used by some of the top sports professionals around the globe. It stays securely in place, gives total freedom of motion, is water-resistant and can be worn for up to 5 days at a time (a lot of other tapes must be changed every day).
Check out this video to see how to correctly tape shin splints.
Kinesio Tape
#9 – Massage
Massage therapy can help heal shin splints by reducing the tension in the lower leg muscles.
If, like most people, you don’t have access to a personal masseur, your can massage your shins yourself using baby oil and the excellent massage techniques described on this website.
Alternatively, you can use roller such as the TIGER TAIL SELF-MASSAGE TOOL to achieve the same effect. Check out this video to learn how to use a massage roller.
Massage Roller
#8 – Anti-Inflammatory Medicine
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) help to reduce the swelling and pain than shin splints cause. There are many types of NSAID and most require a prescription from your doctor. The exceptions are Ibuprofen and Aspirin, which you can get over the counter at your local pharmacy.
#7 – Compression Bandage
Like NSAIDs, compression bandages also help to reduce the swelling and pain caused by shin splints.
They do this by providing insulation, increasing blood flow and controlling excess fluids around the affected area.
My personal recommendation for shin splint bandages is the Mueller brand, although there are many other similar products on the market that are just as good. In my experience, branded products are much better than the unbranded cheaper alternatives that are uncomfortable to wear and slip out of position easily.
The only time that compression bandages shouldn’t be used is if you suffer from compartment syndrome because they can increase the risk of causing further damage.
Compression Bandage
#6 – Professional Advice
If you believe you are suffering from shin splints, you should seek proper professional medical advice.
You doctor will be able to check that it is indeed shin splints you are suffering from and not another condition such as a broken bone or compartment syndrome – your doctor has much better tools available to diagnose your problem than you do.
#5 – Stretches
Stretching the muscles around your shins helps to keep them flexible and strong. You can find a selection of stretches that can help your rehabilitation from shin splints here.
#4 – Insoles
Fitting high-arch insoles in your shoes and sneakers can help alleviate the stress and pressure on the muscles around your tibia.
They work by providing cushioning in all the right places so that when you walk or run, the force of the impact with the ground is absorbed by the insole and not your legs.
Insoles
#3 – Elevation
Keeping your legs in an elevated position prevents excess blood gathering in the lower limbs and feet, which can further increase pain and swelling.
When resting, you should try to keep you legs in a position that is higher than your heart. This will stop any excess build-up of blood and other fluids in the legs because gravity will help it to flow back to the body.
#2 – Ice
Applying ice packs regularly to your lower legs reduce both the swelling and pain around the area.
Four or five ice cubes wrapped up in a tea towel should be held against the shin for around ten to fifteen minutes for the best results. Alternatively, you can put a towel in the freezer for 30 minutes to an hour or purchase a dedicated ice-pack.
#1 – Rest
The ultimate way of getting rid of shin splints is to rest your legs until they are fully healed. This doesn’t mean that you must forego your fitness regime – low-impact exercise such as swimming or cycling on an exercise bike can be utilised to keep your cardiovascular system in peak condition until you return to full training.
For further information on how to get rid of shin splints, check out the Stop Shin Splints Forever website.
