When left untreated, shin splints can soon become one of the worst and most frustrating injuries to have as an athlete. It prevents you from doing the sessions you want to with the kind of intensity, frequency or duration that you need to challenge your personal bests.

The full rehabilitation process can take anywhere from 3 to 12 weeks depending on their severity and the amount of rehabilitation completed.

There are a number of things that can cause the onset of shin splints:

A weakness in the stabilising muscles of the hips or core
Swollen or irritated muscles, often from overuse
Stress fractures, which are small breaks in the lower leg bones
Overpronation or ‘flat feet’ (when the impact of a step causes your foot’s arch to collapse)

Treatment tips for shin splints

Your first point of call should always be either a physiotherapist or a doctor, but these simple tips can help elevate the pain:

Rest.
Your body will need time to heal, this doesn’t always mean you should stop running but cross training and reducing the amount and intensity of running will give your body an opportunity to recuperate.

Ice the area to ease pain and swelling.
You should cool the area for 10 minutes at a time and repeat every 3-4 hours a day, at least 3 times a day. It is important that you do not apply ice directly to the skin as it may burn.

Anti-inflammatory medication.
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen may help with the swelling and pain. Please consult with a doctor or pharmacist before taking any drugs as they can have side effects.

Physical therapy.
There may be biomechanical reasons for your shin splints. A physiotherapist can help your address these issues to help prevent further discomfort. You may also find massage and other treatment techniques will relieve the pain and swelling of the muscles.

Orthotics or a more supportive shoe.
Inserts in your shoes (or a more supportive pair) may help prevent the arches of your foot from collapsing or flattening as you run.

Exercises to help prevent future occurrences

There are a number of simple exercises you may wish to consider to help protect yourself through strengthening your feet, ankles, calves and hips – all of which support your shins whilst running.

Performing 2 to 3 sets of 10 to 15 repetitions of these exercises daily can help minimise the risk of injury (however don’t do these just before you go for a run):

Toe Curls

Stand with your feet hip-width apart along the edge of a towel. Use your toes to gather the towel and pull it towards you, as shown in the video below. This will help strengthen the arches of your feet.

Monster Walks

Stand with your feet shoulder-width apart, with a resistance band around your thighs. Step to the side and then bring the other leg in to meet the first. This will help strengthen your glutes and thighs.

Heel Drop

Stand with your toes on the edge of step, then shift your weight to your left leg. Take the your right foot off the step and once steady lower your left foot down. Relax and return to the start, then repeat with your right leg. This will help strengthen your calf muscles and ankle stability.

Single leg bridges

Lie with your feet flat on the floor and your knees bent, lift your body off the floor keeping your body in a straight line. One set, lift one leg off the floor and straighten your leg then hold the position for 30 seconds. This will help strengthening the stabilising muscles around your hips and core.