Shin splints can be absolutely horrible. Most runners I know have struggled with painful shin splints at least one time or another. If they get too bad, shin splints can take a runner out of commission for weeks. If at all possible, it’s always better to cut them off at the pass before they creep up on you. I’ve learned a few simple exercises that can make a big difference.
First, toe tapping. While you’re sitting at your desk at work, watching TV at home, or even standing doing dishes at the kitchen sink, just tap your toes, one foot at a time. With your heel firmly planted on the ground, lift your toes as high as you can and then tap them on the ground. It sounds so easy, but continuing this move for a few minutes will prove that it’s targeting your shins. This exercise actually strengthens the muscles on the front of your lower leg, which helps combat shin splints before they start.
Another good exercise is walking on your heels and then toes. I learned this one from my running group coach. First, walk on heels with toes pointing outward. Then walk on heels with toes pointing inward. Then switch to toes, walking on the balls of your feel with heels inward and then outward. This exercise can be done anywhere, but I enjoy doing it around the track. A lot of people don’t know this will help shins and you may get a strange look or two from other people on the track.
One last tip for shin splints, ICE! Ice your shins every night, regardless of whether or not you run that day. I used large ice packs and wrapped them around my legs firmly with ace bandages. Seriously, I mean firmly, but not so tight that you’re losing any circulation. The cold compression against your shins seems to help more than ice alone.
If these tricks don’t give you relief, it may be necessary to take a break from running. Just make sure you keep active and you’ll be right back at it when your shins are ready.
