Running with Shin Splints: 5 Ways to Relieve Your Pain

Are you struggling with shin splints while trying to maintain your running routine? 

Shin splints, or medial tibial stress syndrome, cause pain along the front of your lower leg, which is common in runners.

The pain often feels like a dull ache or sharp stabbing sensation along the inner side of your shin, and it typically worsens after a run. 

If left untreated, shin splints can derail your training and increase your risk of more serious injuries like stress fractures. 

At Arlington/Mansfield Foot & Ankle Centers, our board-certified podiatrists specialize in diagnosing and treating shin splints, offering effective solutions to help runners manage their pain and stay active.

Keep reading as we take a closer look at how you can relieve your shin splint pain and get back to enjoying your runs. 

1. Rest and modify your activity

Shin splints are often caused by overuse, and the first step to relieving your pain is to give your legs a break. 

While it may feel frustrating to rest, continuing to run through the pain can lead to a longer recovery and even more serious injuries. 

To start healing, you’ll need to reduce the strain on your shins by resting from running for several weeks.

During this time, consider switching to low-impact exercises like swimming or cycling, which give your legs a rest while keeping you active. 

These activities help maintain your cardiovascular fitness without putting additional pressure on your shins. 

Once your pain subsides, our providers can help you develop a gradual return-to-running plan to prevent future shin splints.

2. Use ice and compression for relief

When shin splints flare up, icing the affected area can provide quick relief. 

Applying ice to your shins for 15-20 minutes several times a day helps reduce inflammation and soothe sore muscles. 

Be sure to wrap the ice pack in a cloth to protect your skin from frostbite.

In addition to ice, using elastic compression bandages can help control swelling in your lower legs. 

Compression supports your muscles and improves circulation, which can speed up the healing process. 

Nonsteroidal anti-inflammatory medications (NSAIDs) like ibuprofen can also reduce pain and inflammation, providing temporary relief as your legs heal.

3. Wear supportive shoes and orthotics

One of the best ways to prevent and manage shin splints is by ensuring you’re wearing the right shoes for your feet and running style. 

Supportive shoes that provide proper arch support and cushioning help absorb shock and reduce the stress on your lower legs. 

Avoid running in worn-out shoes, as they lose their shock-absorbing qualities over time.

Custom orthotics can change your running game if you have flat feet or overpronation. 

Orthotics are specially designed shoe inserts that provide added support, align your feet properly, and relieve pressure on your shins. 

Our providers at Arlington/Mansfield Foot & Ankle Centers assess your foot mechanics and create custom orthotics designed to your needs, helping you avoid future shin splints.

4. Stretch and strengthen your lower legs

Stretching and strengthening exercises are key for both treating and preventing shin splints. 

Tight or weak muscles in your lower legs can contribute to the pain, so incorporating specific exercises into your routine can make a significant difference. 

Focus on stretching your calves, Achilles tendon, and the muscles in the front of your shin (tibialis anterior).

Strengthening your lower leg muscles, especially your calves and shins, helps improve your stability and reduces your risk of injury. 

Exercises like toe raises, heel drops, and resistance band exercises target these muscle groups and can make your legs more ready to take on the demands of running.

5. See a podiatrist for personalized treatments

If you’re dealing with persistent shin splints or are unsure of the best course of action, it’s time to consult with a podiatrist. 

Our board-certified providers at Arlington/Mansfield Foot & Ankle Centers are experts in treating shin splints and other running-related injuries. 

We evaluate your condition, provide personalized recommendations, and guide you through a recovery plan that may include physical therapy, custom orthotics, and more. 

Don’t let shin splints keep you from reaching your running goals. Schedule an appointment online or over the phone with a provider at Arlington/Mansfield Foot & Ankle Centers today.