ways to relieve shin splint soreness

Shin splints is another term for the pain that often results from an imbalance of the muscles that raise your foot and the muscles that pull your foot down. Tight muscles in the back of the lower leg in combination with poor footwear causes the muscles in the front of the leg to overwork and the bone in the front of the lower leg (tibia) gets pulled on and inflamed. There are ways to decrease symptoms and to prevent the likelihood of this happening to you.

1.) Stretching

Stretching the gastrocnemius muscles two times a day and in particular before athletic activities is a good idea. Place one foot in front of the other.

Keeping your heel down, slowly lean forward until you feel a stretch in the back of your lower leg. Repeat the stretch two times per session. Hold each stretch 15 to 30 seconds.

2.) Ice Massage

To decrease pain and inflammation, perform an ice massage. Fill a Dixie cup with water, freeze, and tear the top of the Dixie cup off. Ice for 5 minutes, 2 times per day over the painful area.

3.) Massage

Massaging the painful area is also helpful to increase circulation.

4.) Footwear

Of most importance, obtain footwear that is appropriate for your foot and activity. Buy shoes from a retailer that will watch you walk, or even run, to make sure you aren't just looking good in your new shoes but moving good.