How-to Treat Shin Splints

Shin splints, a runner’s worst nightmare, come and go as they please stubbornly affecting routine runs. The pain levels can vary, but it usually starts with a dull pain in the lower inside portion of your shin. However, when not treated properly, shin splints can become excruciatingly painful expanding all the way up your shin to the knee.

I have struggled with this nagging injury for a little over six years now. After seeing various doctors, getting x-rays and bone scans, customizing orthotics, and wearing shin sleeves, it is safe to say I have tried everything in the book. Throughout this endless journey, I discovered what works for me and what doesn't. For those of you who understand this injury, you know how difficult it is to find a fix, and for those of you who are lucky enough to run pain-free, count your blessings. Shin splints are simply awful.

From years of experimentation, I gathered some how-to tips to treat and prevent shin splints.

1. Stretch: This one is critical. Most of the time shin splints occur from tight calves and inadequate warmups. Instead of jumping right into things, take the time to stretch 5-10 minutes before and after each run.
2. Ice: I know, everyone has probably heard this one a million and one times. However, it really does pay off when done properly. Take the time to ice for 20 minutes after each run and even on your day off. 
3. Proper Running Shoes: Make sure you have stable running shoes that are not too worn. As a Nike lover myself, I stick with the “Stable Ride” line of shoes However, most people recommend Asics. Also, switch out your shoes every 300 to 400 miles. Shoes of every type wear down and it causes stress on your legs. 
4. Physical Therapy: If your shin splints worsen over time, get a prescription for physical therapy. They can give stem and ultrasound treatments that are not available at home. In addition, therapists will stretch and massage out the stubborn parts of your shin.
5. Rest: This one is the hardest. Sometimes it is better to call it quits on your run when the pain worsens. Take a few days off. If you still need to get your cardio in, try jogging in a pool or biking as it requires much less pressure on your legs.

The worst part about shin splints is the lack of solutions available. Doctors can recommend treatments, but nothing is guaranteed to work. However, the best part about shin splints is the ability to play through them. Some doctors may advise taking some time off, but there is no reason to stop playing.