Shin splints is a very vague and poorly defined set of symptoms that are related to the lower leg. People can experience shin splints on their posters-medial or anterolateral lower leg. In both cases, it is common to hear about them being exaggerated with activities involving repetitive impact such as running, deceleration motions, harder surface activities (running on hard pavement). Often found in physically active people, They develop gradually over the course of weeks or abruptly as a result of one intense workout
- Rest from the aggravating activity or exercise.
- Icing the tender area for 5 to 10 minutes, 1 to 3 times a day.
- Exercises to gently stretch the muscles around the shin.
- Taping the arch of the foot or the affected leg muscles.
- Hands-on massage of the injured tissue.
Foam Rolling your Shin
Here’s a release that will increase blood flow and reduce tone within the tissues.
- Locate shin bone (Tibia) slide your hand outward on to the Anterior Tibialis Muscle.
- Apply palpated area on to foam roll
- Slowly roll the length of the muscle stopping Below the knee
- Find tender spots and spend time deep breathing into the release
Grab a massage ball and self-massage it away
A self-massage technique to help ease shin splints.
Shin Splint Rehab Drills
Shin Splint Rehab Drill
- Heel Walk
- Ankle plantar flexion
- Shin Roller with Massage Stick
- Resisted ankle plantar dorsiflexion
Shin Splint Taping
Get the Kinesiology tape here
Are Shin Splints Serious?
If left untreated and with continued overtraining, shin splints can progress into tibial stress fractures, which will require a minimum of six weeks recovery time. Less commonly, muscle compartment syndrome can develop, Muscle compartment syndrome is a very serious shin complaint that often requires surgical intervention to prevent permanent muscle damage.