I got shin splints on both legs. How can I get rid of them quick and how should I alter my fitness plan?

November 5, 2011 by  
Filed under Common Questions

fitness plan
by raider3_anime

Question by sunkistable: I got shin splints on both legs. How can I get rid of them quick and how should I alter my fitness plan?
I run around 4-5 miles 5 times a week and when I finish MY legs are in a lot of pain. what type of supplements and workouts soulld I use to help it. I got a marathon in January

Best answer:

Answer by Allie
You can’t get rid of them quick
Try taping up your arches http://www.youtube.com/watch?v=5t1fvKok9NI
Ice them and try lower impact exercises like biking or eliptical for a while/until they feel somewhat better. try some pain killers before you run

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4 Responses to “I got shin splints on both legs. How can I get rid of them quick and how should I alter my fitness plan?”
  1. cirestan says:

    Don’t try for a quick fix, you may end up injuring yourself worse.


    Calf stretches. (10 times each leg, 6 times a day).

    Toe lifts. Sit with your feet flat on the floor. Lift your toes off the ground with your heels still on the ground. Put a book on your toe to add weight.

  2. hurdler11 says:

    When my shin splints get really bad i will rinse my legs off with cold water after/before i run. It makes them feel alot better. Also try wearing good running shoes with good support and try wearing long socks to bed!

  3. ANDROID says:

    1. Do not overstride: Overstriding is one of the major causes of shin splints. Keep your stride longer in back and shorter in front. Go faster by pushing off more with the back leg. Overstriding
    2. Walking shoes with flexible soles and low heels: You should be able to twist and bend your shoes, otherwise your feet and shins are fighting them with each step. Some “walking” shoes are not well designed for walking. If they don’t twist and bend, select another style. Your walking shoes should be relatively flat, without a built-up heel.
    3. Strengthen your calf muscles with exercises: Toe Raises and Shin Stretches can help build the shin muscles and improve their flexibility so you can overcome shin splints.
    4. Replace old, dead shoes: Shoe cushioning is exhausted every 500 miles, often long before the soles or uppers show wear. But these old, dead shoes can contribute to shin splints and plantar fasciitis, as well as foot and leg fatigue.
    5. Walk on softer surfaces: Seek out barkdust, dirt, grass, or cinder walking paths rather than concrete.
    6. Alternate walking days: Walk only every other day until the pain disappears.
    7. Ice: Ice your shins before you walk, and again ice your shins for 20 minutes after you walk.
    8. Keep legs warm during your walk: Keep your legs warm with long socks during the walk.
    9. Warm-up before going fast: Warm up at an easy pace for ten minutes before you begin a faster paced walking workout.
    10. Stretch after warming up: Stop and do your stretch routine, especially the legs, after your warm-up.
    11. Speed up only after warming up: If you feel the calf pain, slow down.
    12. Slow or stop if you feel shin splint pain: If the pain does not go away quickly at a lower speed, end your walk.
    13. Pain in the back of the leg: For pain in the back of the leg, make sure you are not leaning forward when walking.
    14. Pain in the front of the leg: For pain in the front of the leg, a slightly higher shoe heel may work better.


    1. Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down.
    2. Avoid walking and running competition until the pain is gone.
    3. Ibuprofen or other anti-imflammatories can help.
    4. Anterior Compartment Syndrome is a more rare cause of pain on the outer side of the lower leg.
    5. Stress Fracture can occur in those starting an exercise program, with sharp pain a below the knee.

    What You Need:

    * Ice/heat pack
    * Ibuprofen

  4. Meital James says:

    Shin splints are very common. They are the cause of 13% of all running injuries, but they are also caused by bio mechanical inefficiencies, such as flat feet, poor running mechanics, tight muscles in the lower leg and more.

    Shin splints treatment – Step 1 – Stretching the Calf and Front of Your Leg

    Strong and flexible muscles are extremely important part in your shin splints treatment. To keep your muscles and tendons flexible and strong (thus making them support the area properly) – You must stretch the area every day.

    One of the best stretches is the “Standing Toe-up Achilles Stretch”: Stand upright and place the ball of your foot onto a step or raised object. Bend your knee and lean forward. Hold the stretch for 20 seconds at least, but stop if you feel real pain in the area. Repeat 3 times at least.
    Also, make sure your shoes are sturdy and give you the support you need, especially in the arch area. You can watch a video demonstration for the stretch at http://natural-alternative-therapies.com/shin-splints-treatment/

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