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5 Keys to Shin Splints Treatment: Relief and Exercises

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shin splints treatment

In part one, we covered the best ways to prevent shin splints from happening! If you’re looking for shin splints treatment that’s a must read to ensure you don’t get them again once you’ve learned the exercises and treatments for relief in this article.

If it’s too late for preventative measures and you’re feeling that dull ache (or sharp pain) along the sides of your shin…don’t fret. You’re not going to be laid up forever, but you do need to focus on recovering, not powering through the pain.

How to Get Rid of Shin Splints?

If you already have shin splints, here are several go-to remedies to help you recover quickly and safely. Then as noted you have to TRAIN SMART.

You’ll find these are a few of the tools I recommend to help:

  • Compression Socks
  • Rock Tape
  • Lemongrass Oil – helps release tight muscles
  • Foam roller to get your calves released

Shin Splints Treatment

When it comes to how to get rid of shin splints for the long haul, you’ll find there are some initial steps to eliminate pain and some long term things to keep them from recurring.

1. Ice or heat for shin splints?

The main symptom of shin splints is inflammation, so your goal is to reduce that inflammation with cold. Because shin splints are an injury, not a condition, the goal is to reduce inflammation by constricting the blood flow.

Icing the calf muscles is a good way to do this and it helps to temporarily numb your pain as well. Ice in 20-minute intervals on and off to reduce the sting when they first start.

After the initial onset, you will find more relief via the heating pad to relax the muscles and release tension.

Remember, ice is for acute injuries (sprains, strains and sudden bouts of inflammation—case in point) and heat is for chronic injuries and issues like arthritis.

2. Should I use anti-inflammatory medications?

Another way to reduce the inflammation and the associated discomfort is to ask your doctor about starting a regimen of anti-inflammatory medication.

I’m a huge fan of using natural things like turmeric and fish oil (see my whole post on beating inflammation!!)

BUT, an important word of caution before you pop the pills: if you take this route and find pain relief, DO NOT get lulled into a false sense of comfort. First there are some major complications that come from running on pain relievers (read this before you do it) and second it’s easy to over do it if you mask the pain.

Your injury still needs time to heal, even if it feels much better.

3. Is rest the best shin splints treatment?

Rest, rest, rest, yes this is one of the few running injuries where my first recommendation is to stop doing most things.

We want to power through and push ourselves, but skipping out on rest means setting yourself up for a myriad of problems. Just as rest is vital for the prevention of shin splints, it’s even MORE crucial for recovery. (sorry I know this is the tip we all prefer to skip over!)

For lots of injuries like the IT Band, rest doesn’t work because we need to build strength…but here it helps, a lot.

If you don’t take a break, your shin splints will never go away and could even become a chronic problem derailing your running for a long time. There are many reasons you might want to run through the pain, but in this case, rest is needed.

Here’s how to get through that down time, like I did with knee surgery! DO other things like LIFTING! Get stronger to come back stronger.Running after knee surgery - how to come back strong

4. Do compression sleeves work?

Okay, I love compression gear.

The act of compressing reduces the waste of energy by maintaining body alignment and reducing muscle movement. Compression also increases blood flow (which is why people with circulatory conditions use compression socks).

Using compression socks or sleeves over your calf muscles will ensure ample blood flow to the injured areas. You will feel more supported during movement. As you can see, I wear them especially on race day where my calves need extra support, but for you they might be just what your shins need on that day of pushing the pace.

✅These are my go to compression socks >>

BONUS: I’ve become a massive fan of KT Tape since my knee injury last year and I’ve heard great things from runners who have tried it for shin splints as well.

There are a variety of ways to tape depending on the cause and where you are feeling the pain most. Here is a good video to get you started.

5. Do orthotics help with shin splints?

There are a number of different types of orthotics and insoles to help nurse your shins while they recover. I am not one to make this a first recommendation, as I think we can resolve most issues with strengthening other areas of our body, BUT they are a great solution when other things are not working.

Orthotics are particularly helpful for people with flat feet, who may face more incidents of shin splints.

The cushioning and arch support assists with pronation (feet that roll inward during foot strike) and supination (foot strike on the outer edge of the foot) which may also exacerbate your shin splints.

There are an array of orthotics to choose from. Some of them go directly into your shoes while others attach to the leg and/or knee. Try the thinnest and least invasive type first and work up as needed.

Use these shin splints treatment ideas and know: there’s hope! You aren’t doomed to suffer in pain forever, but don’t ignore the problem. Deal with your shin splits now so you can get back on the road healthy and pain-free!

Any other great tips you have to help others, please share!

 

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Posted by amanda Categories: injury, physical therapy

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runtothefinish

Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
//
Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
//
SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
//
For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
//
So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
//
POLL:
🥰Love your hair
🤪Frustrated with your hair
1️⃣Natural curls
2️⃣Stick straight
👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
//
I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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#curlygirlmethod #hairtalk
ARE YOU REALLY GOING TO RUN? Why don’t you just ARE YOU REALLY GOING TO RUN? Why don’t you just enjoy a day off? Don’t you feel guilty about the time apart?
//
Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
//
❓Do you have guilt or get guilted about workouts for n holidays?❓
//
This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
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BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
//
My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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#pizzamemes #eatlocal #denvercolorado #ilovepizza #lovememes #pizzagram #digiorno #papajohns #foodisfuel #longrun #womenwhoeat #carbsarelife
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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