Perhaps you’re a runner looking to increase your mileage or training for a marathon, or you could be a newbie to running and are starting to get into a workout regimen. All seems to be going well, and then the pain hits you – a throbbing pain and soreness along the inner side of your shinbone as you move. The pain sometimes stops when you decrease physical activity, but the ache eventually remains.
It’s very likely that you have shin splints. Although almost everyone can have shin splints, there’s a certain group that has a higher chance of developing it. Shin splints affect an estimated 10.7 percent of injuries in male runners, and 16.8 percent injuries in female runners. This is because shin splints are often developed from repetitive high-impact stress on the legs from a physical activity. This is often associated with running, but dancers are also among the worst affected by shin splints, with a rate of 22 percent suffering from it.
How can shin splints be avoided?
You don’t avoid physical activity altogether just because you’ve been afflicted by shin splints. The effects of no exercise or physical activity is far more damaging than getting a shin splint. All you need are extra steps and caution to avoid shin splints. Here are a few of them:
Vary your types of workout
Shin splints are triggered when there’s repetitive stress on the leg joints. Activities like running and HIIT (High Intensity Interval Training) are the “usual suspects” of shin splints. As much as running and high impact sports are addictive, it’s best to put variety on your workouts. Maybe do running or high impact training 2-3 times a week, and yoga, swimming or Pilates 3-4 times, alternating the types of workout you do every day.
Wear proper shoes
As a rule, running shoes should be replaced after they’ve run 300 to 500 miles. This is roughly four to six months of use, depending how often you run. A good running shoe should be both lightweight and have enough cushion to protect your joints from the impact when your foot hits the ground.
Try trail running
Good news for runners: shin splints does not necessarily mean the end of your hobby or sport. If you really must run, try doing so on a trail or even on a running track as they offer a bit of cushion to the joints. Shin splints are caused by running on hard surfaces, such as cement, particularly when going downhill.
Cold therapy for shin splints
The good news is that most shin splints can be relieved at home. Cold therapy is the number one tried and tested method to heal and relieve shin splints.
Cold therapy, also known as cryotherapy, works by reducing blood flow to the affected area, which will then significantly reduce inflammation and swelling.
The RICE method for shin splints
The RICE (rest, ice, compression and elevation) method is a very common approach to treating injuries such as shin splints at home. It’s an effective procedure that covers most injuries with these steps:
R – Rest
Stop all movement and physical activity that involves your legs. Shin splints are often a result of excessive training that leads to fatigue of the muscles and tendons, so the first thing you must do is cease all physical activity.
I – Ice
Bring inflammation down by icing the affected area. Apply the ice for at least 10 minutes every three to four hours every day until the pain subsides. Look for an ice pack made specifically for the lower legs, or at least one that covers all affected areas of the shin.
C- Compress
This step aids in limiting the swelling and the damage of shin splints, minimises movement and supports the muscle. Some people use stockings or a sleeve for this step. Some shin splint packs already come with adjustable straps, equipping the packs with the dual purpose of providing cold therapy as well as compression.
E – Elevate
Due to the principle of gravity, swelling and inflammation can subside more quickly when the affected area is elevated. After compressing your legs, lie back and raise or elevate them using a pillow, desk, or anything you can use to prop your legs up. Keep them elevated for at least 10 minutes. This step is quite crucial as it improves blood circulation and recovery. You may also help reduce future shin splints with this step.
The ultimate guide on how to properly ice your shin splints
Perhaps you’re a runner looking to increase your mileage or training for a marathon, or you could be a newbie to running and are starting to get into a workout regimen. All seems to be going well, and then the pain hits you – a throbbing pain and soreness along the inner side of your shinbone as you move. The pain sometimes stops when you decrease physical activity, but the ache eventually remains.
It’s very likely that you have shin splints. Although almost everyone can have shin splints, there’s a certain group that has a higher chance of developing it. Shin splints affect an estimated 10.7 percent of injuries in male runners, and 16.8 percent injuries in female runners. This is because shin splints are often developed from repetitive high-impact stress on the legs from a physical activity. This is often associated with running, but dancers are also among the worst affected by shin splints, with a rate of 22 percent suffering from it.
How can shin splints be avoided?
You don’t avoid physical activity altogether just because you’ve been afflicted by shin splints. The effects of no exercise or physical activity is far more damaging than getting a shin splint. All you need are extra steps and caution to avoid shin splints. Here are a few of them:
Vary your types of workout
Shin splints are triggered when there’s repetitive stress on the leg joints. Activities like running and HIIT (High Intensity Interval Training) are the “usual suspects” of shin splints. As much as running and high impact sports are addictive, it’s best to put variety on your workouts. Maybe do running or high impact training 2-3 times a week, and yoga, swimming or Pilates 3-4 times, alternating the types of workout you do every day.
Wear proper shoes
As a rule, running shoes should be replaced after they’ve run 300 to 500 miles. This is roughly four to six months of use, depending how often you run. A good running shoe should be both lightweight and have enough cushion to protect your joints from the impact when your foot hits the ground.
Try trail running
Good news for runners: shin splints does not necessarily mean the end of your hobby or sport. If you really must run, try doing so on a trail or even on a running track as they offer a bit of cushion to the joints. Shin splints are caused by running on hard surfaces, such as cement, particularly when going downhill.
Cold therapy for shin splints
The good news is that most shin splints can be relieved at home. Cold therapy is the number one tried and tested method to heal and relieve shin splints.
Cold therapy, also known as cryotherapy, works by reducing blood flow to the affected area, which will then significantly reduce inflammation and swelling.
The RICE method for shin splints
The RICE (rest, ice, compression and elevation) method is a very common approach to treating injuries such as shin splints at home. It’s an effective procedure that covers most injuries with these steps:
R – Rest
Stop all movement and physical activity that involves your legs. Shin splints are often a result of excessive training that leads to fatigue of the muscles and tendons, so the first thing you must do is cease all physical activity.
I – Ice
Bring inflammation down by icing the affected area. Apply the ice for at least 10 minutes every three to four hours every day until the pain subsides. Look for an ice pack made specifically for the lower legs, or at least one that covers all affected areas of the shin.
C- Compress
This step aids in limiting the swelling and the damage of shin splints, minimises movement and supports the muscle. Some people use stockings or a sleeve for this step. Some shin splint packs already come with adjustable straps, equipping the packs with the dual purpose of providing cold therapy as well as compression.
E – Elevate
Due to the principle of gravity, swelling and inflammation can subside more quickly when the affected area is elevated. After compressing your legs, lie back and raise or elevate them using a pillow, desk, or anything you can use to prop your legs up. Keep them elevated for at least 10 minutes. This step is quite crucial as it improves blood circulation and recovery. You may also help reduce future shin splints with this step.
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How to recover from shin splints like a pro
Knowing how to use the RICE method to ice your shin splints is quite helpful. Here at Magic Gel, however, we like to take things to a higher level. Call it a pain relief hack, but here are some ways to get fast relief from shin splints.
Massage therapy
Professional athletes get their shin splints massaged by certified physiotherapists. When you get Magic Gel’s shin splint packs, you also get a cryoball massager. It’s the closest thing you can get to having your shin splints professionally massaged at home. Just pop the cryoball massager in the freezer, and use it to massage the affected area around the shin. This process may hurt a little bit at the start but it’s the secret to recovering and healing from shin splints faster than ever.
Do strengthening exercises
Shin splints occur when the pressure on the shins is too much to bear. Some people mistakenly think that to prevent shin splints, they need to strengthen their shins. While this is not untrue, it’s not as simple as that either. The key to avoiding shin splints from happening again is to strengthen the muscles and tendons around it so that the shins do not bear all the pressure /or weight of the body.
Exercises using resistance bands work wonders. If you don’t have a resistance band, you’ll be pleased to know that some shin splint packs like Magic Gel’s already come with a resistance band along with a cryoball massager.
When your shin is supported by strong calf muscles, you will less likely encounter shin splints when you resume your running or workout regimen.
Here’s an example of a simple strengthening and stretching exercise using a stretch band that works wonders:
Calf stretch
First, sit on the floor with your legs straight in front of you. Then loop your stretch band around the bottom of your feet and gently pull back until your feet are flexed towards you.
Hold this position for 25 to 30 seconds. Repeat this exercise two to three times on each leg.
Beat shin splints like a pro
Shin splints can be inevitable as a result of intense running or training regimens. Fortunately, treating them is easy and does need not be expensive. While it can be tempting to go for the cheapest ice pack available, there are simply some products that offer more value than the rest. Magic Gel’s Shin Splints Ice Pack, for instance, offers a complete recovery kit as it already contains a cryoball to massage the lower legs (said to be a game-changer in shin splints recovery) and a stretch band for stretching and strengthening exercises.
Here at Magic Gel, we are passionate about designing ice packs and accessories for effective pain relief. Come talk to us about your shin splints or pain relief experience. Contact us for a chat.