Recover from Shin Splints in just 5 minutes

Recover from Shin Splints in just 5 minutes

A common injury I hear people suffer from.

What can causes it? And how do you fix it?

Shin splints as the name suggests is an injury to the shins, often a pain felt in the muscle on either side of the Shin bone.

What causes this to happen?

The common causes are:

- Too much too soon, a high increase in exercise in a short amount of time

- A lot of running or jumping on concrete and other hard surfaces

- Incorrect shoes for your feet

- Tight calf muscles

- Running with a stiff ankle

Immediate relief

- Roll out the fronts of your legs on the roller, angle to muscle to either side of the shin bone, for 1 minute on each leg

- Roll out your calves on the back of your leg, turn the toes inwards and roll, turn the toes outwards and roll 1 minute on each leg.

- Take a golf ball and roll the underside of your foot

- Put your feet up for 5 minutes and ice to take down the swelling.

How to treat them long term?

- Check your running style, ensure you are not pulling your toes back as you run, check with a professional on other tips to improve your run style too.

- Build up your running distance and time on the concrete, 10% increase per week is a good level. Stick to the grass where possible in your early training.

- Ensure your shoes are correct for you, and if you have been wearing the same pair for a while consider getting a new pair. See a shoe specialist or a podiatrist.

- Take a break from running and consider alternative cross training options for 2 weeks

- Strengthen the lower leg muscles with exercises such as calf raises.

- Change your run style to insure you use the bum and hamstrings as you run.

Hopefully this is of benefit to some of you, if you would like more information please get in contact with me.