Question: Why Do I Get Shin Splints So Easily?

How do I stop getting shin splints?

8 Tips to Prevent Shin SplintsStretch your calves and hamstrings.

Avoid sudden increases in physical activity.

Exercise on softer surfaces when possible.

Strengthen your foot and the arch of your foot.

Strengthen your hip muscles.

Buy new athletic shoes that are right for you.

Stay at a healthy body weight.More items….

Can you be prone to shin splints?

Some factors make certain people more prone to get shin splints. These shin splint risk factors include: Problems with the arch of your foot or flat feet. Muscle imbalances in the lower leg.

How do you stretch out your shins?

To stretch the tibialis anterior muscle in your shin, begin by standing up straight and bending both knees slightly. One foot should remain on the ground while the other foot curls. The curled foot’s toes should press against the floor. Hold for 15 to 30 seconds before switching to the other foot.

What stretches to do to prevent shin splints?

4 Warm-Up Stretches to Avoid Shin SplintsCalf Raises. Stand on a step with your feet hip-width apart. … Hip Rotations. Start by standing and bringing one knee in toward your chest, grabbing your shin with your hand. … Lateral Side-to-Side Lunges. Start by standing with your feet together. … Air Squats. … Other Ways to Avoid Shin Splints.

Who is most likely to get shin splints?

Shin splints are common in runners, dancers and military recruits. Medically known as medial tibial stress syndrome, shin splints often occur in athletes who have recently intensified or changed their training routines. The increased activity overworks the muscles, tendons and bone tissue.

What happens if you ignore shin splints?

Shin splints are a very common overuse injury. With rest and ice, most people recover from shin splints without any long-term health problems. However, if left untreated, shin splints do have the potential to develop into a tibial stress fracture.

Do shin splints go away?

The pain of shin splints is most severe at the start of the run, but often goes away during a run once the muscles are loosened up.

Should you massage shin splints?

Shin Splints Massage At first you might feel some soreness around your shinbone or light swelling and tenderness in your lower leg. The pain might appear during exercise, afterwards, or it might be constant. No matter when you’re affected by shin splints, massage can help.

How do you warm up shin splints?

Finish off your shin splint prevention warm-up by performing two dynamic stretches to activate muscles in the ankles, calves and shins.Calf Foam Roll – 1-2×30 seconds each leg.Peroneal (outer side of shin) Foam Roll – 1-2×30 seconds each leg.Ankle Drivers – 1-2×10-12 each leg.Modified Ankle Drivers – 1-2×10-12 each leg.

When should I worry about shin splints?

You should talk to a doctor about your shin splints if: The pain from the shin splints continues even after you ice, rest, and take pain relievers. You think the pain is from something that isn’t shin splints. The swelling is not going down.

Is it OK to walk with shin splints?

You don’t need to stop running completely with shin splints, as long as you stop when the pain starts. Instead, just cut back on how much you run. Run about half as often as you did before, and walk more instead. Wear compression socks or compression wraps, or apply kinesiology tape to prevent pain while running.

Do compression socks help shin splints?

Compression socks can help with the symptoms of shin splints. The elasticated fabric provides gentle support for the lower leg, while adjustable straps over the tendons and muscles reduce pressure on the shin.

How bad can shin splints get?

Also known as medial tibial stress syndrome, shin splints can be painful and disrupt training regimes. However, they are not a serious condition and may be alleviated with some simple home remedies. Shin splints are characterized by pain in the lower leg, on the front, outside, or inside of the leg.

What exercise is good for shin splints?

6 Exercises That Help Prevent Shin SplintsToe Curl. Stand with feet hip-width apart and right foot on a towel. … Monster Walk. Start standing with feet shoulder-width apart and place a resistance band around your thighs. … Heel Drop. … Single-Legged Bridge.

How long should you rest shin splints?

Expect that you need at least 2 to 4 weeks of rest from your sport or exercise. Avoid repetitive exercise of your lower leg for 1 to 2 weeks. Keep your activity to just the walking that you do during your regular day.

Do shin splints show up on xray?

Medical imaging X-rays, bone scan, and MRI are often negative with shin splints, but they may help to differentiate shin splints from stress fractures. X-rays may demonstrate some generalized periosteal thickening.