What are shin splints and how do they affect athletes. How can ice cups provide relief for shin splint pain. What are the most effective ways to prevent and treat shin splints.

Understanding Shin Splints: Causes and Symptoms

Shin splints, medically known as medial tibial stress syndrome, are a common injury that plagues athletes and fitness enthusiasts alike. This condition is characterized by tenderness and pain along the shinbone (tibia) in the lower leg. But what exactly causes this uncomfortable condition?

Shin splints typically result from overworked muscles, tendons, and bone tissue. They often occur when athletes suddenly intensify or change their training routines. Rapid increases in mileage or exercise intensity can lead to sore shins due to the increased volume and impact. Additionally, wearing inappropriate footwear or switching to different terrain, particularly running on hard surfaces like pavement, can contribute to the development of shin splints.

How can you identify if you’re suffering from shin splints? The primary symptom is pain and tenderness along the inner edge of the shinbone. This discomfort may be sharp or dull and can occur during or after physical activity. In some cases, mild swelling in the lower leg may also be present.

The RICE Method: A Proven Approach to Shin Splint Relief

When it comes to treating shin splints, the RICE method (Rest, Ice, Compression, and Elevation) is a tried-and-true approach. Let’s focus on the “Ice” component, which is where ice cups come into play.

How to Make and Use Ice Cups for Shin Splints

Creating ice cups is a simple yet effective way to apply cold therapy to your shins. Here’s how you can make and use them:

1. Fill small paper cups (like Dixie cups) with water and freeze them solid.
2. Once frozen, peel back the paper cup to expose the ice.
3. Gently massage the affected area with the ice cup for 5-10 minutes.
4. Apply light pressure and move the ice in circular motions along the shin.
5. Repeat this process 2-3 times daily or after physical activity.

Why are ice cups particularly effective for shin splints? The combination of cold therapy and massage helps reduce inflammation, numb pain, and promote healing. The ice constricts blood vessels, slowing down circulation and metabolic activity, which in turn decreases inflammation and pain. As the area rewarms, blood vessels dilate, increasing circulation and metabolic activity to expedite healing.

Beyond Ice Cups: Additional Treatments for Shin Splints

While ice cups are an excellent treatment option, there are other methods you can employ to alleviate shin splint pain and promote healing:

Stretching Exercises

Proper stretching can help alleviate shin splint pain and prevent future occurrences. One effective stretch involves standing with one leg behind you, flipping your foot so that the top of your toes touch the ground, and then leaning back. The further back you lean, the more intense the stretch becomes. Remember to perform this stretch gently and gradually increase the intensity over time.

Massage Techniques

Massage can be an effective way to relieve shin splint pain and promote faster healing. You can use your hands, a foam roller, or even a cold soda can to gently massage the affected area. Start with light pressure and gradually increase intensity as tolerated. Specialized tools like the Polar Roller or The Stick can also be beneficial for targeted massage.

Preventing Shin Splints: Proactive Measures for Athletes

While treating shin splints is important, prevention is always preferable. Here are some strategies to help you avoid developing shin splints in the first place:

• Gradually increase your training intensity and volume
• Wear appropriate, supportive footwear
• Incorporate strength training exercises for your lower legs
• Practice proper running technique
• Vary your training surfaces
• Listen to your body and rest when needed

By implementing these preventive measures, you can significantly reduce your risk of developing shin splints and maintain a consistent training regimen.

The Role of Proper Footwear in Shin Splint Prevention

One of the most crucial factors in preventing shin splints is wearing appropriate footwear. How does footwear impact the development of shin splints? Shoes that lack proper support or cushioning can increase the stress on your lower legs, leading to inflammation and pain.

When selecting running shoes, consider the following factors:

• Arch support: Choose shoes that match your arch type (high, neutral, or low)
• Cushioning: Look for shoes with adequate shock absorption
• Fit: Ensure there’s enough room in the toe box and a snug fit around the heel
• Stability: If you overpronate, consider stability shoes to help correct your gait

It’s also important to replace your running shoes regularly, typically every 400-500 miles or when you notice signs of wear. Worn-out shoes lose their ability to provide proper support and cushioning, increasing your risk of developing shin splints.

Cross-Training: A Key Strategy for Shin Splint Prevention

Incorporating cross-training into your fitness routine can significantly reduce your risk of developing shin splints. Why is cross-training so effective? By engaging in a variety of activities, you distribute the stress on your body more evenly, reducing the repetitive impact on your shins.

Consider adding these low-impact activities to your routine:

• Swimming: Provides a full-body workout without any impact on your shins
• Cycling: Strengthens your legs while minimizing stress on your shins
• Elliptical training: Offers a running-like motion without the impact
• Strength training: Builds muscle to support your bones and joints
• Yoga: Improves flexibility and body awareness

By alternating between these activities and your regular running or high-impact exercises, you can maintain your fitness level while giving your shins time to recover and adapt.

The Importance of Proper Running Technique

Your running form plays a crucial role in preventing shin splints. Poor technique can increase the stress on your lower legs, leading to inflammation and pain. How can you improve your running form to reduce the risk of shin splints?

• Maintain a slight forward lean from your ankles, not your waist
• Keep your head up and eyes focused ahead
• Land on the midfoot or forefoot rather than the heel
• Aim for a cadence of about 180 steps per minute
• Keep your arms relaxed and close to your body
• Avoid overstriding by landing with your foot under your center of gravity

Consider working with a running coach or attending a running clinic to have your form assessed and receive personalized tips for improvement. Remember, changing your running technique should be done gradually to allow your body to adapt and prevent other injuries.

Nutrition and Hydration: Often Overlooked Factors in Shin Splint Prevention

Proper nutrition and hydration play a significant role in preventing shin splints and promoting overall musculoskeletal health. How do these factors influence your risk of developing shin splints?

Adequate nutrition, particularly sufficient calcium and vitamin D intake, is crucial for maintaining strong bones. Strong bones are more resilient to the stress of high-impact activities, reducing the risk of stress fractures and shin splints. Include these nutrient-rich foods in your diet:

• Dairy products or fortified plant-based alternatives
• Leafy green vegetables like kale and spinach
• Fatty fish such as salmon and sardines
• Nuts and seeds

Hydration is equally important. Proper fluid balance helps maintain the elasticity of your muscles and connective tissues, reducing the risk of injury. Dehydration can lead to early fatigue, which may result in poor form and increased stress on your shins. Aim to drink water consistently throughout the day and during your workouts.

When to Seek Professional Help for Shin Splints

While many cases of shin splints can be effectively treated at home, there are instances when professional medical advice is necessary. When should you consult a healthcare provider about your shin splints?

• If the pain persists or worsens despite rest and home treatment
• If you experience severe pain, swelling, or redness in your shins
• If you suspect a stress fracture (characterized by localized, sharp pain)
• If shin pain is accompanied by numbness or tingling in your feet
• If you have a history of recurrent shin splints

A healthcare provider, such as a sports medicine physician or physical therapist, can perform a thorough evaluation to determine the exact cause of your pain. They may recommend additional treatments like custom orthotics, specific strengthening exercises, or in some cases, imaging studies to rule out stress fractures.

Remember, early intervention can prevent shin splints from becoming a chronic issue and help you return to your activities more quickly. Don’t hesitate to seek professional help if you’re concerned about your symptoms or if your shin splints are interfering with your daily activities or athletic performance.

Advanced Treatment Options for Persistent Shin Splints

For athletes dealing with chronic or severe shin splints, there are several advanced treatment options available. These treatments should be discussed with and administered by healthcare professionals. What are some of these advanced options?

• Extracorporeal Shockwave Therapy (ESWT): This non-invasive treatment uses shock waves to stimulate healing in the affected area.
• Dry Needling: A technique where thin needles are inserted into trigger points in the muscles to relieve pain and improve function.
• Platelet-Rich Plasma (PRP) Therapy: This involves injecting a concentration of the patient’s own platelets to accelerate the healing of injured tendons, ligaments, muscles, and joints.
• Custom Orthotics: Specially designed shoe inserts can help correct biomechanical issues that contribute to shin splints.
• Gait Analysis and Retraining: Advanced motion capture technology can identify and correct running form issues that may be causing shin splints.

These treatments can be particularly beneficial for athletes who have not responded well to conventional therapies or those looking to expedite their recovery and return to sport. However, it’s crucial to remember that these should be used in conjunction with, not as a replacement for, proper rest, gradual return to activity, and addressing the underlying causes of shin splints.

In conclusion, while shin splints can be a frustrating setback for athletes, they are often preventable and treatable. By understanding the causes, implementing proper prevention strategies, and utilizing effective treatment methods like ice cups, you can minimize your risk of developing shin splints and quickly recover if they do occur. Remember to listen to your body, gradually increase your training intensity, and seek professional help when needed. With the right approach, you can keep shin splints at bay and continue pursuing your athletic goals with confidence.

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.