Shin Splints

“Shin splints are a commAdobeStock_52839692on exercise-related problem. The term “shin splints” refers to pain along the inner edge of the shinbone (tibia).

Shin splints typically develop after physical activity. They are often associated with running. Any vigorous sports activity can bring on shin splints, especially if you are just starting a fitness program.

Simple measures can relieve the pain of shin splints. Rest, ice, and stretching often help. Taking care not to overdo your exercise routine will help prevent shin splints from coming back.”


  • Flat feet or abnormally rigid arches.
  • Wearing or working out with the improper footwear.
  • Repetitive stress on the shin bone.


  • Rest. Avoid activities that cause pain, swelling or discomfort — but don’t give up all physical activity. While you’re healing, try low-impact exercises, such as swimming, bicycling or water running.
  • Ice the affected area. Apply ice packs to the affected shin for 15 to 20 minutes at a time, four to eight times a day for several days.
  • Take an over the counter pain reliever to reduce pain.


  • Proper Shoes: Wear the proper shoes for the type of activity you will be doing. For example, if you are a runner, wear running shoes.
  • If you have high arches consider getting arch support inserts, which can prevent the pain of shin splints.
  • Lessen the impact. Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually.
  • Add strength training to your workout. To strengthen your calf muscles, try toe raises. Stand up. Slowly rise up on your toes, then slowly lower your heels to the floor. Repeat 10 times. When this becomes easy, do the exercise holding progressively heavier weights. Leg presses and other exercises for your lower legs can be helpful, too.

If your shin splints do not improve, make sure to go see your local podiatrist. Call our office to schedule an appointment, (707) 578-1222.

Alma, PMA

Tags: , , , , ,