When it comes to shin splints, prevention is the best medicine. Unfortunately, new runners sometimes learn this the hard way—after they've already developed the pesky condition. Brian Schiff, licensed physical therapist, board-certified orthopedic clinical specialist, and certified strength and conditioning coach, explains the steps you can take to heal shin splints and prevent them from recurring.
How to Prevent Shin Splints
Strength train: If your workout routine consists solely of running, you should consider adding strength training to the mix. Single leg training is especially helpful in preventing shin splints—try single leg deadlifts or squats on your days off the treadmill.Do a dynamic warm up before you run: Make sure you're doing more than just static stretches. Add a dynamic warm-up, like high knees and lunges, which help prep your body for a run.
Related: What Are Shin Splints? The Causes and Symptoms of Shin Splints
How to Treat and Heal Shin Splints
Reduce your mileage: No runner wants to hear it, but reducing mileage and intensity is a must for healing shin splints. Each runner is different, but the more severe the pain, the more you should reduce your training.Ice for irritation: To reduce irritation and soreness, apply ice (a bag of frozen peas will work, too) to your shins after your workout. Keep the ice on for 10 to 20 minutes, remove for an hour, and repeat for 10 to 20 more minutes.
Foam roll: Consider using a foam roller on your lower legs to massage the soft tissue. Professional deep tissue massage may also help treat shin splints, but using a foam roller on your own is a good start and suitable for mild to moderate shin splints.
