Ways to Work With Shin Splints at Home

Aaah, Shin Splints. Didn't know what all the fuss was about until a year and a half ago, when I had my first run-in with this insidious running injury, while training for the Marine Corps Marathon. It seems on this site I may be 'hogging' all the injuries...but that's just because Gary is a genetic mutation. He doesn't get injured, or even sore...except from YOGA! :)

Anyway, shin splints are typically diagnosed after experiencing pain in the lower leg. The most common kind is on the front of the leg, outside the shin bone...but there is also a posterior (behind the tibia) kind that are really fun-that's what I had. This pain is said to be caused by the muscles in the lower leg being so tight, that it creates small tears along the insertion of the muscles on the tibia. Sounds pleasant, doesn't it??

As with plantar fasciitis, some of the 'tools' of healing are massage, stretching, icing and a less pounding activity than what brought it about in the first place. Not an easy task when you are training for a race, and need to increase, not decrease your miles!

1) Massage helps to increase circulation, and reduce tension in those muscles.

2) Gentle stretching releases some of the tension, increases circulation, and reduces inflammation.

3) Icing reduces inflammation, and flushes the muscle to increase circulation.

In working with shin splints with any of these tactics, if the entire lower leg and foot is focused on, it helps to reduce the overall tension, instead of just focusing on one small point of discomfort.

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