Pushing too far, too fast can put you at risk for stress injuries. Begin with short distances to give your muscles and your feet time to adjust.
Like any significant change in your fitness regimen, a barefoot running program should be started very gradually. However, there is no clear evidence that barefoot running reduces the risk for any injury. Some research indicates that barefoot running spreads out impact stresses among muscles, so that no area is overloaded. Many people claim it has helped to resolve shin splints. In recent years, barefoot running has gained in popularity. Alternate jogging with lower impact sports like swimming or cycling.īarefoot running. Increase the duration, intensity, and frequency of your exercise regimen gradually.Ĭross train. Running long distances in court-type sneakers can contribute to shin splints. In addition, make sure you wear shoes designed for your sport. When shopping, look for athletic shoes that match your particular foot pattern. If you have a high arch, you will only see the ball and heel of your foot. If you have a flat foot, you will see an impression of your whole foot on the paper. To get the right fit, determine the shape of your foot using the "wet test." Step out of the shower onto a surface that will show your footprint, like a brown paper bag. There are things you can do to prevent shin splints. It is not clear how effective surgery is, however. Surgery has been done in very severe cases that do not respond to nonsurgical treatment. Very few people need surgery for shin splints. Increase training even more slowly than before. Return to training again at a lower level of intensity. Use a cold pack and rest for a day or two. If you start to feel the same pain, stop exercising immediately. You should not be exercising as often as you did before, or for the same length of time.īe sure to warm up and stretch thoroughly before you exercise. Keep in mind that, when you return to exercise, it must be at a lower level of intensity. Before returning to exercise, you should be pain-free for at least 2 weeks. Shin splints usually resolve with rest and the simple treatments described above. Orthotics can be custom-made for your foot, or purchased "off the shelf." Shoe inserts can help align and stabilize your foot and ankle, taking stress off of your lower leg. People who have flat feet or recurrent problems with shin splints may benefit from orthotics. Wearing shoes with good cushioning during daily activities will help reduce stress in your shins. Stretching your lower leg muscles may make your shins feel better. Wearing an elastic compression bandage may prevent additional swelling.įlexibility exercises. Do not apply ice directly to the skin.Ĭompression. Use cold packs for 20 minutes at a time, several times a day. Drugs like ibuprofen, aspirin, and naproxen reduce pain and swelling. Nonsteroidal anti-inflammatory medicines. Lower impact types of aerobic activity can be substituted during your recovery, such as swimming, using a stationary bike, or an elliptical trainer. Because shin splints are typically caused by overuse, standard treatment includes several weeks of rest from the activity that caused the pain. The tests used to diagnose this condition involve measuring the pressure within the leg compartments before and after exercise. Pain usually resolves soon after the activity stops. In chronic exertional compartment syndrome, this is brought on by exercise. Compartment syndrome is a painful condition that occurs when pressure within the muscles builds to dangerous levels. Chronic Exertional Compartment SyndromeĪn uncommon condition called chronic exertional compartment syndrome causes symptoms like shin splints. This can be painful like shin splints, especially if there is a partial tear of the involved tendon. Tendinitis occurs when tendons become inflamed. A bone scan and magnetic resonance imaging (MRI) study will often show stress fractures in the tibia. Imaging tests that create pictures of anatomy help to diagnose conditions. A stress fracture is a small crack(s) in the tibia caused by stress and overuse. If your shin splints are not responsive to treatment, your doctor may want to make sure you do not have a stress fracture. Your doctor will examine your lower leg, checking for pain and tenderness along the inner border of the tibia (shinbone).
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