A guide to shin splints

Shin splints is characterised by pain and tenderness along the front of your lower leg (shin).  Shin splints is a type of shin pain, usually caused by exercise like running.  Shin splints usually get better within a few weeks.

If you have shin splints you may be able to assist yourself by:

  • put an ice pack (or bag of frozen peas) in a towel on your shin for up to 20 minutes every 2 to 3 hours
  • switch to gentle exercise such as yoga  while healing
  • you can remain active by exercising with non-weight-bearing exercises like swimming or biking if it doesn’t cause pain
  • exercise on soft ground, if you can, when you’re feeling better
  • warm up before exercise and stretch after exercise
  • make sure your trainers or shoes support your feet properly

Shin splints are a repetitive stress injury and caused by overdoing an activity e.g. running.   They can be prevented by:

  • Progressively working your way into a new workout or routine
  • Gradually increasing physical activity, intensity and mileage
  • Wearing proper footwear
  • Adding arch supports or insoles designed to absorb more shock or impact
  • Bringing cross-training and strength workouts to a training regimen

 

If you’re suffering from shin splint pain, massage therapy can help with pain relief. The deep tissue strokes release built-up tension, resulting in pain release and the prevention of scar tissue accumulation.

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