How To Fix Shin Splints Fast
Got shin splints? You're not alone - many runners will experience this condition at some point. Shin splints are caused by overuse, and often occur when you ramp up your mileage too quickly or switch to a harder surface (like concrete instead of grass). The good news is that shin splints are usually only temporary and can be easily treated. Here's what you need to do to fix shin splints fast:
Use a spiky ball to massage tight muscles
Grab a firm ball or a spiky ball and place it between the floor and all those tight muscles in your shin. Move it around until you find a really tight spot, and then stay on it for a minute. This will help release all those tight muscles that can contribute to shin splints. After a minute, give yourself a short rest, and then perform 1 or 2 more sets.
Strengthen the shin and calf muscles
Shin splints are a common injury among runners, but they can be easily avoided with the right exercises. The shin and calf muscles are key to preventing shin splints, so it's important to focus on strengthening these areas. One of the best exercises for shin splints is the standing calf raise. This exercise works the calves and helps to stretch the shin muscles. To do the exercise, stand with your feet hip-width apart and hold a dumbbell in each hand. Slowly raise your heels so that you're standing on your toes, then lower back down. Repeat this motion 10-15 times for three sets. Another great exercise for shin splints is the seated calf raise. This exercise targets the soleus muscle, which is a key player in preventing shin splints.
Stretch regularly
Shin splints are a pesky, common injury that can sideline even the most dedicated runners. The good news is that there are things you can do to both prevent shin splints and heal them quickly if you do end up getting them. One of the most important things you can do is to stretch regularly. Stretching helps to increase flexibility and improve range of motion, which can in turn help to prevent shin splints. If you do end up with shin splints, stretches can also help to speed up the healing process. Be sure to focus on calf and hamstring stretches, as these are the muscles that are most likely to be tight if you have shin splints. With a little bit of care and attention, you can say goodbye to shin splints for good!
Take short breaks during long runs
If you're a runner, you know that Shin Splints can be a real pain - literarily. Shin Splints can be caused by overuse, and often occur when people ramp up their running mileage too quickly. The good news is that there is a relatively simple way to fix shin splints fast: take short breaks during long runs. Instead of running non-stop for an hour or more, break up your run into segments, and take a short break in between each segment. This will give your legs a chance to recover, and help to prevent further injury. So next time you're out on a long run, remember to take some breaks - your shins will thank you!
Wear the right running shoes
One of the best ways to prevent shin splints is to wear the right shoes. Look for shoes that have good cushioning and support, and be sure to replace them when needed to ensure that they are providing the best possible support. If you're not sure what kind of shoe is right for you, consult with a professional at your local running store. They will be able to help you find a shoe that fits well and provides the support you need to prevent shin splints.
Ice the shins after running
One of the best ways to treat shin splints is to ice the shins after running. This will help to reduce inflammation and pain. To ice your shins, simply wrap them in an ice pack for 15-20 minutes after running. You can also take an anti-inflammatory medication such as ibuprofen to help reduce pain and inflammation.
Take it easy for about a week, then gradually work back up to your routine
If you do end up with shin splints, it's important to take it easy for about a week in order to allow the injury to heal. During this time, avoid any high-impact activities such as running or jumping. Instead, focus on low-impact activities such as walking, swimming, or biking. Once the pain has subsided, you can gradually begin to add other activities back into your routine. Start with shorter duration and lower intensity workouts, and slowly work your way back up to your previous level of activity. With a little bit of care and patience, you'll be back to your old self in no time!
Drink lots of water and ensure you're getting enough salt
It's important to stay hydrated when you're working out, and this is especially true if you're prone to shin splints. Drink lots of water throughout the day, and be sure to replenish any lost electrolytes with a sports drink or by adding some extra salt to your diet. This will help to prevent dehydration, which can make shin splints worse.
Walking in a pool with water that's below your knees
If you're looking for a low-impact way to stay active while you're healing from shin splints, try walking in a pool with water that's below your knees. This will take the weight off of your shins and help to reduce pain. Start with short walks, and gradually increase the distance as you feel more comfortable. Before you know it, you'll be back to your old self!
Massage your shin muscles
Massaging your shins can help to reduce pain and inflammation. To massage your shins, simply rub them in a circular motion with your hands. You can also use a foam roller or tennis ball to massage the area. Be sure to apply pressure slowly and evenly to avoid further injury.
Use a support such as a compression sleeve
If you're looking for extra support, try using a compression sleeve or wrap. These can help to reduce pain and swelling.
Shin splints are a common injury, but they don’t have to keep you from your running goals. Follow these tips for how to fix shin splints fast and you’ll be back on the pavement in no time!
