Shin Splint Rehab

Shin splints can be a runner's worst nightmare. You are running along, enjoying the workout, and suddenly you have sharp pain in the front of your shins. Shin splints are a common overuse injury that are caused by excessive running and pounding when the legs are not used to it. They are often seen in new runners who are transitioning to longer and faster runs on pavement or cement, increasing the pounding in the legs. Fortunately, there are a couple tricks that can be used to rehab shin splints quickly and get any runner back on their feet.

The first step is to immediately rest and stop running as soon as you feel any twinge of pain. Runners are known for trying to run through the pain, but this only makes it worse and will make the healing take much longer. What's worse, continued running may cause stress fractures in the tibia, making recovery much more difficult. Ice should be used three times a day for 20 minutes at a time to reduce the inflammation. If there is continued inflammation and pain, Ibuprofen may be used to reduce some ofthe initial swelling. Elevating the legs and using compression are also important in reducing the amount of swelling in the shins within the first week. Wrapping the shins in a compression sleeve is a great way to provide steady pressure to the legs and will help with the healing.

After the first week or so, the pain should be reduced and you should be able to walk around without pain. This does not mean you can start running again...instead, continue to rest and ice at least once a day. You need to take it easy for at least two weeks and listen to your body. If you have a more serious case of shin splints, rehabilitation will take longer and it could be several months before you can return to activity. Once you have been pain free for several days and are able to walk briskly, you can try to add in a small amount of jogging. This should be done on level, soft ground such as a track or football field. Do not do more than a mile to start and you should alternate between walking and running. You can build up your running mileage by 10% every week and be sure to take at least every third day off from running. It is best to run once or twice a week and do alternative exercises such as aqua running, cycling, or swimming.

You should also consider having a professional look at your running shoes. Every runner has a slightly different gait and running style, meaning that they require different types of shoes. If you wear the wrong type of shoe, you will eventually be prone to injury and hurt yourself. This is why there are specific shoes for pronators and over-pronators. It is best to have a professional at a running shoe store analyze your biomechanics and suggest the perfect shoe. This will prevent many other overuse injuries in your future and will keep your ankles, knees, and hips happy.

Finally, you should incorporate a stretching and strength program into your weekly training. Try to stretch every day after your workout to prevent your muscles from getting tight and stressing your body. A strength training program will balance out all your leg muscles and make you less prone to injury. All of these points are important for a speedy recovery from shin splints but it is most important to listen to you body and know when to stop!