Sore shins are caused by excessively tight and weak anterior tibialis muscles of the front of the shin. If these muscles are tight and weak they will become strained every time you go for a brisk walk. Stretching the shins with a foam roll, and or some other type of self myofascial release will relax and loosen the muscles of your shin to their proper length. Combine this with some simple strengthening using theraband and simple toe raises. Perform 3 sets of 15, three times a week combined with stretching, and shin soreness will soon go away after walks.
Shin splints are an injury commonly experienced by athletes. Runners, football players, and even dancers all can experience shin splints from time to time. Whether you have shooting pain or tight muscles around your shins, there are ways to prevent shin splints from affecting your activities.
Often called the toe-drag stretch, this important stretch will extend from the top of your foot up into your shin, releasing tension and preventing tightening. To stretch the tibialis anterior muscle in your shin, begin by standing up straight and bending both knees slightly. One foot should remain on the ground while the other foot curls. The curled foot’s toes should press against the floor. Hold for 15 to 30 seconds before switching to the other foot.
For a kneeling stretch, kneel on a mat with your buttocks directly over your heels. The tops of your feet should be flat on the floor. Hold this stretch for 15 to 30 seconds, but beware of any pain. While this should stretch your shins, it shouldn’t place any strain on your knees.
If you’re stuck in a chair all day, there is still an easy way to keep your shins stretched. While seated, drop one of your knees towards the ground and gently curl the toes towards the ground. Pull yourself forward while the toes are still curled towards the ground. Hold for 15 to 30 seconds and then repeat on each side.
For an easy shin stretch and quick exercise, walk on your heels for a few minutes before exercising. You can then switch it up by walking on your toes. After doing both of these stretches, your shins and calves should feel stretched, flexible, and ready to move.
Learn more about Medial Tibial Stress Syndrome, commonly known as Shin Splints, in our informative video.
Whether you’re looking for an orthopedic doctor to help you with a sports-related injury or you’re in need of pain management care, the physicians at OrthoAtlanta are dedicated to helping you live a better, pain-free life. We have an expert team with more than 35 orthopedic surgeons, physiatrists, and physicians on staff. Our mission is to provide quality care and comfort for each of our patients. Each of our fourteen offices is well equipped with leading-edge technology to ensure that you’re examined, diagnosed, and treated properly. With our help, healing is possible. Schedule an appointment by visiting www.orthoatlanta.com.
Shin splints is a type of shin pain, usually caused by exercise. It's not serious and there are things you can do to help get better.
Check if you have shin splints
Shin splints usually happen when you do exercise like running.
You'll have pain and tenderness along the front of your lower leg (shin).
Things you can do to help
Shin splints usually get better within a few weeks. There are things you can do to get better quicker.
Do
take paracetamol or ibuprofen to ease the pain
put an ice pack (or bag of frozen vegetables) in a towel on your shin for up to 20 minutes every 2 to 3 hours
switch to gentle exercise such as yoga or swimming while healing
exercise on soft ground, if you can, when you're feeling better
warm up before exercise and stretch after exercise
make sure your trainers or shoes support your feet properly
Don’t
do not continue doing the exercise that caused your shin splints
do not rush back into exercise at the level you were at – build your exercise routine back up slowly
Non-urgent advice: See a GP if:
- you've tried things to help but the pain is not getting better after a week
- the pain is getting worse
Treatment from a GP
A GP will ask about your symptoms and examine your leg. If it's not getting better, they may be able to refer you to a physiotherapist.
Physiotherapy is available free of charge on the NHS throughout the UK but waiting times can be long. You can also get it privately.
Read more about physiotherapy.
Find a physiotherapist
Urgent advice: Get advice from 111 now if:
- your shin pain is severe
- you've injured your shin
111 will tell you what to do. They can tell you the right place to get help if you need to see someone.