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Shin Splints: Causes, Treatment, Recovery, and Prevention

For those who have experienced the excruciating pain of shin splints, you already know how much of a nuisance they can be and how long it can take to get back to the physical activities you love.

For such a small area of the body, with a seemingly small amount of muscle, the area affected by shin splints can cause havoc with your active lifestyle.

Arm yourself with knowledge; by knowing the many causes of shin splints, you may be able to prevent this painful injury.

What Are Shin Splints?

Medical professionals refer to shin splints as medial tibial stress syndrome; the tibia is one of the two bones that form your lower leg.

what are Shin Splints

When there is excessive stress on the bone and the connective tissues that attach the muscles to this bone, the pain of shin splints emerge due to inflammation.

Shin Splints Cause

Challenging yourself with a sudden increase in your workouts’ intensity, frequency, or length may also lead to shin splints.

Repetitive, high impact actions may also lead to shin splints, which is why they are common in runners, dancers, skaters, and gymnasts.

shin splints cause

There are several causes of shin splints, and most of them are avoidable.

  • Are you guilty of never warming up pre-game or workout?
  • Do you also avoid doing any post-workout stretching?

If so, you are a great candidate for getting shin splints.

Be sure to begin incorporating an adequate warm-up and cool-down into your routines; your entire body will benefit from this practice. 

  • When is the last time you purchased new sneakers? Do you buy whichever pair is on sale, or are you a devoted fan of one particular brand?

Consider that the shoes you are wearing may be causing your shin splints. If they are worn out, do not fit well, or do not offer adequate support, your shoes may be the culprit behind your shin splints.

  • Weak ankles and hips may also lead to shin splints.

Shin Splints Treatment & Recovery Tips

  • In addition to getting sound footwear, consider the added protection of quality orthotic insoles. 
  • Have your health care professional assess the state of your feet. Deviations in your foot’s arch, such as flat or collapsed arches, may lead to shin splints.

Physix Gear Sport orthotic insoles come in a range of sizes and are designed to provide the kind of support your feet need when being physically active.

  • Shin splints can get better on their own; take the time to rest the area, and use ice, off and on, to settle the pain and swelling down.

How to Use Massage to Relieve Shin Splints

You may also find relief from indulging in self-massage; try Physix Gear Sport spiky massage balls.

shin splints massage balls

Using Shin Splints Massage Balls

  1. Simply roll the ball up and down your shins, applying pressure that is not painful but releases muscle tension.
  2. Then move the ball under the sole of your feet, back and forth, as well as side to side.
  3. Pay attention to the back of your lower leg and massage that as well; when the calf muscles become too tight, they also can play a role in the stress that causes shin splints.
  4. Roll your spiky massage ball up and down, as well as across your calf muscles.

Using Shin Splints Massage Rollers

You will also want to try Physix Gear Sport’s muscle rollers; easy to use and super effective in releasing muscle tension, improving circulation, and easing out any knots.

Splints Massage Rollers

Using Shin Splints Kinesiology KT Tapes

Another fantastic tool in your gym bag is Physix Gear Sport’s kinesiology tape; its use will help stabilize the muscles around the shin and improve circulation.

Shin Splints KT Tapes

Tips How to Prevent Shin Splints

Again, it’s better to be preventative than reactive, so work in adequate warm-ups and cooldowns with stretching every time you are active!

By including sport-specific warm-ups as well as cooldowns and stretching that specifically target key muscles of the lower leg and foot, you can reduce your risk of developing injuries such as shin splints.

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