10/07/2025
Shin splints SUCK are usually caused by overuse, poor biomechanics, or training errors. The best way to treat them combines rest, recovery, and gradual return to activity!
1. Immediate Relief
• Rest & activity modification: Avoid high-impact activities (running/jumping) that worsen pain; switch to low-impact options (cycling, swimming, elliptical).
• Ice massage: 15–20 minutes on the shin, 2–3x/day to reduce inflammation.
• Compression & elevation: Compression sleeves or socks may help decrease swelling and improve circulation.
2. Recovery & Healing
• Stretching: Calves (gastrocnemius & soleus)
• Strengthening:
Tibialis anterior (shin muscle)
Hip and core (glutes, abductors) to improve mechanics
• Footwear: Make sure shoes aren’t worn out; consider arch supports/orthotics if you overpronate.
If shin splints don’t improve in 2–4 weeks, or pain is sharp/localized (possible stress fracture or compartment syndrome), it’s best to get checked by a healthcare provider!!!