How to Get Rid Of Shin Splints

Learn what causes shin splints and which exercises can help you get rid of them.

Ben Greenfield,
May 16, 2011
Episode #049

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How to Get Rid Of Shin Splints

Just about anybody who has ever run for fitness or competition or has participated in any sport (except perhaps bowling) has probably experienced the bane of foot strikers everywhere: shin splints. From mild discomfort on the front of the lower leg, to severe pain with each step, all kinds of shin splints are annoying, inconvenient and in some cases, even debilitating. In this article, you’ll learn how to get rid of shin splints and you’ll get tips on exercises to deal with shins splints and a sample shin splints workout.

What Are Shin Splints?

“Shin splints” is a catch-all term to refer to pain on the front lower leg. The fancy medical terminology for the most common cause of shin splints is “medial tibial stress syndrome”. This syndrome occurs when the leg is repetitively exposed to impact-based stress, which can fatigue the muscles on the back of the leg, and create excessive bending of the tibia bone of the lower leg. When the tibia bends and moves, the tendons and soft tissue along the front of the leg that connect to the tibia can become overused and inflamed, resulting in you grimacing with each step.

A couple other conditions can also cause shin splints:

  1. stress fractures, which are more common in females, and

  2. compartment syndrome, which is caused by pressure building up in the muscle compartments of the lower leg.

How Do You Get Shin Splints?

There are many causes of shin splints, including:

  • a sharp increase in activity

  • a change to a hard or uneven training or running surface

  • improper or worn-out footwear

  • weak core muscles

  • inflexibility in the muscles of the lower leg, specifically the calves

  • weak muscles in the front of the legs

Because we know what can cause shin splints, it becomes easy to create a list of activities that can actually help get rid of shin splints. Here are some exrcises that can help....


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