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.

Ice Baths: A Love/Hate Relationship

Upon immediate contact with the water, a shock is sent through your body. The next three minutes consist of piercing shivers as your body fights to stay warm. Then, it all goes numb. 

Ice baths may not be the most pleasant form of recovery after an even less pleasant work out. However, they definitely work some type of miracle, especially during those endless preseason days.

Trainers, coaches, and doctor have debated the significance of this cold therapy practice. Yet, if you ask the players, they all agree it works.

LeBron James

Members of 2015 U.S. Women's Soccer Team

Members of the Fordham Women's Soccer Team

From basketball to soccer and college athletics to professional, players are definitely not afraid of a little cold. After all, why not give it a shot if it makes tomorrow’s practice a little less painful.

How does this all work? In technical terms, ice baths constrict the blood vessels after entering the water. This helps to reduce swelling and tissue breakdown and it even aids in the movement of wastes like lactic acid. As your body starts to warm up after the bath, the increased blood flow causes heightened circulation in the body. In turn, it speeds up the healing process.

However, ice baths are not limited to only those with a pulled or strained muscle. Intense sprints and extended running alone can cause micro-tears in muscles. So, after the torturous fitness test or second round of practice, don't be afraid to turn on the water and pour in the ice. Just remember to keep it around 55 degrees and call it quits after about 10 minutes. As cold as you may be after, try not to take a hot shower until at least 30 minutes after. It allows for the natural healing process to take place.

When your legs feels heavy as bricks and stairs seem almost impossible, ice baths are your best friend. As much as you hate them, this type of cold therapy can always help and definitely never hurt.

Tips on Getting Back into Shape

The day has finally come. You can step back on the field and get to work again. However, five minutes into your run, your heart pounds through your chest feeling like it will explode at any second. Your breathing grows louder and louder as you huff and puff with each step. Getting back into shape is never fun and definitely never easy. These tips will help you stay motivated and even make the journey a little less painful.

• Try new locations: Running in circles around a track day after day becomes monotonous. Change up where you run whether it’s a park, beach, neighborhood, or even a treadmill. A beautiful bike trail in the woods or a path along the river adds a whole new element to your run. It helps keep your mind off of the exhaustion in your legs and pull your eyes off of the timer on your phone.
• Mix up your cardio: Sign up for a spin class at a local gym. Jump in a pool and do some laps. If you’re feeling even more adventurous, try out kickboxing. Not only are new workouts exciting, but they also fire different muscles in your body than running. 
• Blast your music: Never leave your house without your headphones. Turn up your favorite song. Let it drown out your thoughts and more importantly, your huffing and puffing.
• Keep a schedule: It is even easier to blow off a workout or snooze your alarm when you are feeling sore and defeated. Keeping a schedule of your workouts helps you stay on track. It will even make you feel guiltier when you blow off a bike ride for an extra hour in bed. 
• Pick up the weights: A huge part of getting in shape comes from building muscle. While cardio helps tone, it doesn’t compare to the benefits of weight lifting. A stronger body is a healthier one. Head to the gym and don’t be afraid to do some squats and presses. 

I know, a large pizza in bed with Netflix sounds way better than the painful struggle of getting back into shape. Try out some of these tips and see what works for you. A few months from now, you’ll be glad you stuck with it.