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Quick ways to reduce shin splint pain and improve recovery time
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The term “shin splints” is the common name for a type of shin pain caused by high-impact physical activities, such as running or hiking. If you’re experiencing shin splints, there are a few things you can try right away to relieve the pain and help your shins heal faster. As long as you don’t keep straining your shins with high-impact exercise, most minor cases of shin splints go away after a few weeks. Check out the tips and tricks on this list to help the pain go away faster.

2

Stretch your shins.

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  1. Sit on the ground with your lower legs underneath you, so the tops of your feet and your shins are against the floor. Slowly lean forward, then press your hands into the ground and lift your knees up to deepen the stretch. Hold the stretch for up to 30 seconds and do up to 3 repetitions, or as many as feels comfortable to you.[2]
    • If this stretch causes more pain in your shins, stop the movement to avoid exacerbating your pain.
3

Do therapy band foot flexes to add arch strength.

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7

Use a foam roller on your shins.

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9

Reduce high-impact exercise for 2-4 weeks.

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  1. Stop running or doing whatever other type of physical activity led to your shin splints. Wait until the pain is gone for about 2 weeks before returning to the activity, or the splints might just come right back.[9]
    • You don’t have to stop exercising completely, but switch to a different type of low-impact training like cycling, swimming, or yoga while your shin splints are healing.
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10

Increase physical activity gradually if pain improves.

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About This Article

Troy A. Miles, MD
Medically reviewed by:
Orthopedic Surgeon
This article was medically reviewed by Troy A. Miles, MD. Dr. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. He received his MD from the Albert Einstein College of Medicine in 2010, followed by a residency at the Oregon Health & Science University and fellowship at the University of California, Davis. He is a Diplomat of the American Board of Orthopaedic Surgery and is a member of the American Association of Hip and Knee Surgeons, American Orthopaedic Association, American Association of Orthopaedic Surgery, and the North Pacific Orthopaedic Society. This article has been viewed 57,094 times.
18 votes - 77%
Co-authors: 7
Updated: July 9, 2024
Views: 57,094
Categories: Soft Tissue Injuries

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Thanks to all authors for creating a page that has been read 57,094 times.

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