How do you get rid of shin splints?

lapetiteguimauve

I'm 20 years old and 50 lbs overweight. I started doing Insanity two weeks ago. So far, it's been good, I've been pushing myself and getting good results but I have been suffering from a shin splint on my right leg. What are the ways in which you guys treat shin splints and what is the best way to recover fast? I don't want to stop working out. I have been doing toe raises to strengthen my calves and I ordered a calf support sleeve. Should I freeze spray my calf? Is there anything else I can do? Please help.

amyrichard34

Shin splints are in the front muscle of your leg (usually the tibial anterior ,a muscle that is flexed when you lift up your big toe). The only way to get rid of it is rest. You can try to ice/ heat alternating every 20 minutes and then stretch the muscle. Self massage while working up the leg towards the knee can also help. As far as prevention, make sure you have good shoes and to an extensive warm up and cool down after with lots of stretching while your muscles are warm, That's my 2cents. I used to be a massage therapist and worked on lots of sport injuries. Feel free to ask more questions if you need:-)

debrakgoogins

There may be many different reasons you are getting them. Mine was the wrong shoes. This article has some good information that might help you.

http://www.quickanddirtytips.com/health-fitness/exercise/how-to-get-rid-of-shin-splints?page=1

jrline

stand with your toes on the edge of a step and raise and lower yourself. Ever since I started doing this I don't get shin splints anymore.

CSARdiver

Some great tips above, but if you have a sedentary job - while sitting do this exercise. From a sitting position place one foot on the opposite knee and fully extend/contract the ankle resting on the floor. Go through the full range of motion with the ankle ~20x per ankle. This will loosen up the muscle and aid the building of capillary bed.

grandmamere

When I got them it was both legs. I wrapped my shins with ace bandages for about 5 days while using the treadmill and slowed my speed during those days.

lapetiteguimauve

Thanks a lot to everyone who replied. Thanks jrline and MeganMoroz89, I'm going to do the calf raises on the stairs after my workout tomorrow.

debrakgoogins wrote: »

There may be many different reasons you are getting them. Mine was the wrong shoes. This article has some good information that might help you.

http://www.quickanddirtytips.com/health-fitness/exercise/how-to-get-rid-of-shin-splints?page=1

I workout barefoot on a padded floor because I'm slightly flat-footed and this is what works best for me. Thanks for the link.

amyrichard34 wrote: »

Shin splints are in the front muscle of your leg (usually the tibial anterior ,a muscle that is flexed when you lift up your big toe). The only way to get rid of it is rest. You can try to ice/ heat alternating every 20 minutes and then stretch the muscle. Self massage while working up the leg towards the knee can also help. As far as prevention, make sure you have good shoes and to an extensive warm up and cool down after with lots of stretching while your muscles are warm, That's my 2cents. I used to be a massage therapist and worked on lots of sport injuries. Feel free to ask more questions if you need:-)

I'll be sure to try to the ice/heat technique. Thanks a lot.

CSARdiver wrote: »

Some great tips above, but if you have a sedentary job - while sitting do this exercise. From a sitting position place one foot on the opposite knee and fully extend/contract the ankle resting on the floor. Go through the full range of motion with the ankle ~20x per ankle. This will loosen up the muscle and aid the building of capillary bed.

I'm in college and I do quite a bit of running around during the day. I will be sure to try the stretch. Thanks a lot.

grandmamere wrote: »

When I got them it was both legs. I wrapped my shins with ace bandages for about 5 days while using the treadmill and slowed my speed during those days.

I have ordered a calf compression sleeve, hope it has the same effect. Thanks.

beemerphile1

Wear shoes with good cushioning, reduce the intensity and frequency of workouts.

You are experiencing an overuse injury. The fix is to reduce impact and increase rest.

upsaluki

Mine was solved with a shoe fitting at a running store. I run but they might help you too. For symptoms I used RICE technique and foam rolling. Foam rolling hurts to do, but it helps a lot.

neaneacc

The foam rolling is good, but using a baseball or softball to rub the sore spots is good too. It feels a bit painful, but it will help the muscles to release the tension. Also drink more water as it can help flush any toxin like build up. Another weird trick is to take your shoes off and focus on raising just your toes upward from the floor while standing. If your doing in correctly you will feel it almost immediately stretching your problem areas.

grandmamere

grandmamere wrote: »

When I got them it was both legs. I wrapped my shins with ace bandages for about 5 days while using the treadmill and slowed my speed during those days.

I have ordered a calf compression sleeve, hope it has the same effect. Thanks.
[/quote]

It will as I have used tommy cooper elbow sleeve for my tennis elbow and it did give me temporary pain relief.

nathalier71

Rest. I had to see a sports med doctor - was placed on rest for a few weeks. I was allowed to run - no more than 1 to 2 km 3 times a week.