Skip to main content
Return To Play

How to Get Rid of Shin Splints

Over 200,000 college-aged athletes are injured every year.

But whether you’re a professional athlete, gym rat, or just someone who occasionally dabbles in sports, you’ve likely had to deal with shin splints.

In fact, over 3 million people deal with the agony of shin splints every year.

Usually, they’re caused by placing too much pressure on the shin bone and its surrounding muscles/tissues. Sometimes, they even come as a result of a bone fracture.

Want to know how to get rid of shin splints?

Keep on reading to find out.

Which Activities Cause Shin Splints?

Before we discuss how to get rid of shin splints, let’s first make sure you’re clear on some of their most common causes.

These injuries usually occur because of:

  • The use of old running/hiking shoes
  • Inflexibility
  • Weakness in the thigh muscles
  • Working out on rough/hard terrain
  • Skiing/running downhill
  • Frequently stopping/starting during workout
  • Muscle exhaustion
  • Performing an exercise incorrectly

As you can see, some of these risk factors can be avoided. However, some, especially if you play a sport that requires fast turnarounds, cannot.

How To Tell If You Have Shin Splints

So, how will you know if you have shin splints, as opposed to another kind of sports injury?

First of all, you’ll likely notice some swelling, especially in the lower part of your leg. You may also experience intense muscle pain or spasms, usually while you’re working out.

If you feel pressure, pain or even numbness along the sides of your shin bone or in the front part of your leg, you’re likely dealing with shin splints.

How To Get Rid Of Shin Splints

Now that you know what you can do to prevent shin splints, let’s talk about how you can treat them.

You’ll first need to take a (likely much-needed) break from high-intensity physical activity. We know this can be tough, but performing on an injured muscle will only prolong your recovery period.

Invest in a foam roller and give your shin bones a nice massage for about twenty minutes twice a day. Also, do everything possible to keep your leg elevated, and ice it if you’re dealing with more severe swelling.

Additionally, try wearing compression bandages, especially when moving around. Finally, if the pain is especially tough, you may need to take ibuprofen or acetaminophen. Especially if you’re currently on any medication, make sure you speak with your doctor before loading up on aspirin or over-the-counter medication.

When you’re ready to work out again, always make stretching both before and after your workout a priority. Ease back into exercise with low-impact activities, like walking, jogging, or even swimming.

Looking For More Sports Performance Advice?

Now that you know how to get rid of shin splints, what other parts of your workout or game could you improve?

Whether you’re into weightlifting or want to conquer that tough ankle injury, our blog has all the information you need to take your workout to the next level.

Make this the year you become stronger than ever thanks to our performance training services and invaluable athletic advice.

Call Now