Runners often experience shin splints, a lower leg injury that occurs when overworked or stiff muscles and tendons pull on the tibia bone at the front of the leg. This injury, also known as Medial Tibial Stress Syndrome, can occur as a result of improper footwear, overuse or high-impact exercise on hard surfaces. Several simple strategies can help you recover from shin splints. You can also avoid the painful injury by following certain prevention strategies.
Recovery
You must rest your legs in order to recover from shin splints. Avoid the source of the pain, whether running or another high-impact form of exercise, for 48 to 72 hours. Choose lower impact forms of physical activity, such as biking or swimming laps, until your legs have recovered. Return to running gradually.
Some home remedies can speed up the recovery of your legs. MayoClinic.com recommends applying ice packs to the injured shins for about 15 minutes at a time. The Stretching Institute recommends applying heat as well as massaging the affected muscles. Elevate your legs whenever possible to reduce swelling in the injured muscles. If the pain prevents you from concentrating on other tasks, consider taking over-the-counter pain medication.
Prevention
Avoid getting shin splints in the future by taking certain preventive measures. Wear well-fitting, comfortable shoes with plenty of arch support. Replace your shoes regularly to avoid running on thin, worn-out soles. If you have extremely flat feet or an unusual gait, consult a podiatrist for a footwear recommendation.
Warm up and stretch before every workout. Failure to stretch and warm up your muscles can leave muscles stiff and more vulnerable to strain. Stiff muscles are also more likely to pull on the tibia bone and cause shin splints. Warm up for at least five minutes to increase the flow of blood and oxygen to the muscles in your legs. Your warm-up routine, whether it consists of brisk walking or light jogging, should elevate your heart rate. Stretch after your warm-up and before your workout, and stretch again after the workout. Stretch your upper and lower calves with standing calf stretches or stretches on the step of a flight of stairs. For example, lean against a wall and place one leg straight behind you and the other leg bent near the wall. This position should gently stretch your upper calf. Bend the back leg slightly to gently stretch the lower calf. Or place the ball of one foot on a step and lower the heel to stretch the lower calf.
Perform strength-training exercises regularly to develop stronger muscles in the lower leg. Calf raises provide an easy way to strengthen your calf muscles. Simply rise up on your toes and then lower your heels to the ground gradually. Repeat the exercise 10 or more times.
Finally, avoid running long distances on concrete or other hard surfaces. Alternate between high-impact and low-impact forms of exercise. Instead of running every single day, alternate running days with swimming or biking days.
