Quick & Easy Tips for Shin Splints — Mindful Miles

May 19

Written By Sara DiGiovanna

What are shin splints?

Tenderness along the shinbone, the large front bone in the lower leg.

What causes them?

Shin splints result when muscles, tendons, and bone tissue become overworked and often occur in athletes who’ve recently intensified or changed their training routines. If you increase your mileage or intensity too quickly your shins can get sore from the volume. You can also get them from wearing the wrong shoes or switching terrain; the most common shin soreness comes from running on pavement.

What should I do when I experience soreness?

Stretch, massage and ice:

There are many ways to stretch your shins but this way is my favorite because it’s easy to do.

While standing, put one leg behind you and flip your foot so that the top of your toes are touching the ground then lean back. The further back you lean the more intense the stretch will feel.

Massage & Ice:

To massage your shins you can use your hands, a foam roller, or a cold soda can. Lightly rolling something over your shins will help them recover quicker. Make sure you don’t apply too much pressure to start and slowly increase the intensity over time.

One tool I LOVE to use is the Polar Roller, it’s an ice massage ball I found on Amazon. I keep it in my freezer and use it anytime I want to use ice massage on sore muscles.

Side note, if you wake up with eyes bags or a puffy face, this works as a nice de-puff facial massager as well.

An additional tool I love for multi-purpose use is The Stick. Many people refer to this as a toothbrush for your muscles. I like to use it on my shins as a rehab and on my calves and quads before and after runs. I linked the exact one I use but I believe there’s cheaper ones available on Amazon as well.

Another ice massage option is to fill a Dixie Cup with water and pop it in the freezer. Once it’s completely frozen, peel the paper of the cup back and begin to massage your shins with the ice. It’s a little messier but works just as well and is a bit cheaper than the Polar Roller.

Throwing an ice pack on your shins works just fine as well but incorporating ice massage will help you to feel better faster. If you’re interested in the ice cup treatment watch this video to learn more.

Disclaimers:

This is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This article should not be used to self diagnose or self treat any health, medical, or physical condition. Do not use this article to avoid going to your own healthcare professional or to replace the advice they give you.

Mindful Miles is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Sara DiGiovanna

Shin Splint Recovery – Recoup Fitness

What are Shin Splints

Shin Splints is the common name for generalized lower leg muscle pain that occurs below the knee, usually along the bottom 1/3 of the tibia. They can be either on the inside or outside of the leg. Though they’re most often associated with running, the pain and annoyance of Shin Splints can affect basketball players, tennis players, dancers, even soldiers. In fact, anyone who changes their routine too quickly, adds too much, or doesn’t warm up properly can develop them.

Shin splints are inflammation of muscles, tendons and bone tissue around the shin bone, or tibia. Another term for shin splints is medial tibial stress syndrome. A 2012 meta-analysis published in the journal Sports Medicine determined that this is the most common injury for runners.

Treatment For Shin Splints

The best way to manage pain and inflammation from shin splints is combining ice and massage. Icing (10-15min) contracts the blood vessels slowing down circulation, metabolic activity thus decreasing inflammation and pain. As the fascia rewarms, blood vessels open wider than before increasing the circulation and metabolic activity to quickly heal the injured area.

Shin Splint Massage Massage not only provides significant relief, it helps the shin heal faster. A massage relaxes the muscles that are overworked, decreases the pain from inflammation and helps increase circulation through the injured tissues. When left alone, shin splints can cause a stress fracture. Massage therapy can shorten the healing time significantly. 

HOW TO RECOUP SHIN SPLINTS: THE R.I.M.E. METHOD

Relieve pain and swelling and promote healing and flexibility with RIME—Rest, Ice, Massage, and Elevation.

Rest. Rest and protect the injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness.

Ice. Cold will reduce pain and swelling. Use your Cryosphere right away to prevent or minimize swelling. Treat the affected area for 10-20 minutes 3 or more times a day.

Massage. Relieve muscular tension, relax muscles and reduce muscle soreness and fatigue. Massaging relieves muscular restriction, tightness, stiffness and spasms.

Elevation. Elevate the injured or sore area on pillows while applying cold treatment and anytime you are sitting or lying down.

RECOUP SHIN SPLINTS WITH THE CRYOSPHERE

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Shin splint remedy

“I got this for my daughter for her shin splint pain. Works much better than the ice cups which drop everywhere and make a mess. And a bonus that it massages and ices at the same time.”– Thomas F.

My New Best Friend!

“Happened upon this product at a fitness event, knew I couldn’t live without it. Gone are the days of ice cups for shin splints, and regular foam massage balls for hip pain. This thing is amazing, and the versatility offered by being able to remove the ball and use it by itself is pretty spectacular. I’m so happy I snagged one of these, it’s a game changer.”– Lindsay L.

This thing is awesome!

“Why have I not had one of these before? I love it! I keep this in the car and use it immediately after a workout at the gym or after a run and it’s still super cold. The size is perfect for any area on your body. I love it under my feet, on my shins, even the back of my neck. Every athlete should own at least one of these!”- Melany H.

Feel Better Now

Children’s leg and thigh orthosis AM‑KD‑DAM/1R | 4Kids

Provides a controlled increase in joint range of motion; easily adapted even for children with disproportionate circumference of the thigh and lower leg or with a significant thickening of the contours of the knee joint. It is used after extensive procedures on the knee joint for injuries and diseases.

Category: Knee braces

SPECIAL BENEFITS

90 010

Indications

Child device can be used in case of:

• knee dislocation,
• knee sprain,
• lateral knee instability,
• knee ligament injuries LCL, MCL and ACL,
• after knee ligament reconstruction,
• after other surgical interventions (orthopedics)

Children’s modular calf and thigh brace with adjustable flexion and extension every 15 degrees. The material of the orthosis does not cover the knee joint, so it is possible to change knee bandages (for example, after ACL reconstruction) without removing the orthosis.

Provides a controlled increase in joint range of motion; it is easily corrected even in children with disproportionate circumference of the thigh and lower leg or with a significant thickening of the contours of the knee joint. It is used after extensive procedures on the knee joint for injuries and diseases.

Children’s modular lower limb apparatus consists of:
1. Two open sleeves – thigh and shin – allow easy donning and precise adjustment to the circumference of the lower limb.
2. Orthopedic splints with their fixation system.
3. VELCRO harness systems.

Equipped with single axle side tires made of high quality carbon fiber reinforced plastic. The location of the splints in the device and their rigidity provide perfect stabilization of the joint. The tires are equipped with special hinges that allow you to adjust the angle of flexion and extension every 15 degrees.

Splints 1R are single-axis orthopedic splints, which are mainly used in all orthoses of the knee and upper limb, in cases where, in addition to adjusting the angle of flexion and extension, high lateral stabilization of the joint is excessive, while the low weight of the product is significant. Due to their low weight, splints are successfully used in all orthoses for children. Tires are made of high quality plastic with added carbon fibers; as a result, they are light, neutral to the action of the patient’s sweat and the salt contained in it, and at the same time correspondingly rigid, ensuring the correct operation of the product. Adjustment of the angle of flexion and extension is carried out with the help of special imbus screws every 15 degrees – a corresponding imbus key is added to each product, which is necessary to perform this action. Standard tires are available in lengths: 250, 280, 380, 470 and 530 mm. The design and appearance of the tire have been patented by us in the European Union.

• Download instructions for tire adjustment 1R

The brace is made from the innovative and skin-friendly material ActiveDistance II™ .

ActiveDistance II™ is an active three-layer material consisting of a very strong, non-stretch polyamide velcro cover, comfort foam and a cotton terry lining that maintains the right microclimate near the skin and effectively wicks away sweat. The lining is skin-friendly and Oeko-Tex Standard 100 certified.

Properties

1. Perfect stabilization – thanks to the use of two sets of orthopedic splints, excellent stabilization of the product was obtained.
2. Comfortable to use – thanks to the use of special soft knitwear at the points of contact of the product with the skin, the product does not cause scuffs during use.
3. Ease of use The is an easy way for patients to put on and take off the device.
4. Maintaining good hygiene – due to the fact that the product is easy to disassemble, there are no problems with washing and care.
5. Lightweight Product – The AM-KD-DAM/1R has replaced the traditional metal tires with carbon fiber tires, reducing the weight by several times.

Size chart

Universal product for right and left foot.