{"id":6419,"date":"2023-07-06T11:59:49","date_gmt":"2023-07-06T16:59:49","guid":{"rendered":"https:\/\/nxtgphysio.com\/?p=6419"},"modified":"2024-04-18T11:00:46","modified_gmt":"2024-04-18T16:00:46","slug":"how-to-treat-runners-shin-splints","status":"publish","type":"post","link":"https:\/\/nxtgphysio.com\/en\/how-to-treat-runners-shin-splints\/","title":{"rendered":"How to treat runner&#8217;s shin splints"},"content":{"rendered":"<p>When you start training or practicing a new sport, it is normal to experience muscle soreness or increased sensitivity after the activity. However, persistent pain should not be ignored. Runners are particularly at risk of developing injuries and discomfort during their sport. In fact, runner&#8217;s shin splints are one of the most common injuries among novice runners.<\/p>\n<p>Runner&#8217;s shin splints typically manifest as pain in the shin during or after running. The pain can also be felt when pressing on the inner part of the shinbone. Inflammation caused by runner&#8217;s shin splints will occur in the early stages of the condition or if you continue the activity persistently despite the pain. Shin splints can lead to tissue degeneration and even micro-tears. It is often caused by a rapid increase in volume or intensity during your running sessions.<\/p>\n<p>Although it is very uncomfortable, runner&#8217;s shin splints can be treated quite easily if addressed promptly. There are a few things you can do at home to help you resume training without pain before your visit to the physiotherapist.<\/p>\n<p><img decoding=\"async\" class=\"size-medium wp-image-3838 aligncenter\" src=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/Periostite-2-250x180.png\" alt=\"P\u00e9riostite\" width=\"250\" height=\"180\" srcset=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/Periostite-2-250x180.png 250w, https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/Periostite-2-120x86.png 120w, https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/Periostite-2.png 350w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/p>\n<h2><strong><span style=\"color: #99cc00;\">Take it easy<\/span><\/strong><\/h2>\n<p>Since it is often excessive impact that causes shin splints, it is necessary to reduce them to alleviate the pain. Therefore, the first thing to do if you are experiencing pain in the posterior tibial muscle is to reduce the intensity of your running sessions. Take smaller steps and run at a slower pace. It is also important to gradually resume your running activities after your injury and not rush into long distances or a high pace.<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-3844 aligncenter\" src=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/periostite-tibia-250x180.png\" alt=\"P\u00e9riostite tibia\" width=\"250\" height=\"180\" srcset=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/periostite-tibia-250x180.png 250w, https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/periostite-tibia-120x86.png 120w, https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/periostite-tibia.png 350w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/p>\n<h2><span style=\"color: #99cc00;\">Strengthen your muscles.<\/span><\/h2>\n<p>To reduce the risk of shin splints reoccurring, it is necessary to strengthen the muscles surrounding the shin. Calf raise exercises are excellent for strengthening the right muscles and helping them endure the repetitive impacts associated with running. Muscle strengthening is the best solution to prevent recurrent shin splints.<\/p>\n<p><img decoding=\"async\" class=\"size-medium wp-image-3847 aligncenter\" src=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/renforcement-calf-raise-250x180.png\" alt=\"Calf raises\" width=\"250\" height=\"180\" srcset=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/renforcement-calf-raise-250x180.png 250w, https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/renforcement-calf-raise-120x86.png 120w, https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/renforcement-calf-raise.png 350w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/p>\n<h2><span style=\"color: #99cc00;\">Consult your physiotherapist.<\/span><\/h2>\n<p>Once you have reduced the intensity of your running sessions and performed exercises to strengthen your muscles, your pain should have significantly decreased. However, if the pain persists, it is possible that the issue is not directly related to running. Runner&#8217;s shin splints can be caused by a rigid foot that absorbs impacts poorly or even a problem in the back. It is recommended to visit your physiotherapist as they will be able to identify the source of the problem and help you resume training more quickly.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3849 aligncenter\" src=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/physio-periostite-250x180.png\" alt=\"Traitement p\u00e9riostite\" width=\"250\" height=\"180\" srcset=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/physio-periostite-250x180.png 250w, https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/physio-periostite-120x86.png 120w, https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/physio-periostite.png 350w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/p>\n<h2><strong><span style=\"color: #99cc00;\">And what about ice?<\/span><\/strong><\/h2>\n<p>Opinions are divided regarding the use of ice on certain injuries. One thing is certain, applying ice is only a short-term solution and may even slow down the healing process. You can apply ice to your leg after a running session to reduce inflammation, but reducing the intensity of the stressful activity and muscle strengthening are the keys to optimal rehabilitation.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3851 aligncenter\" src=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/glace-tibias-250x180.png\" alt=\"Glace sur tibia\" width=\"250\" height=\"180\" srcset=\"https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/glace-tibias-250x180.png 250w, https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/glace-tibias-120x86.png 120w, https:\/\/nxtgphysio.com\/wp-content\/uploads\/2021\/05\/glace-tibias.png 350w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/p>\n<p>In any case, a visit to your <strong><span style=\"color: #99cc00;\">physiotherapist<\/span><\/strong> cannot hurt and is highly recommended! They will be able to suggest the appropriate strengthening exercises and restore proper <strong><span style=\"color: #99cc00;\">biomechanics<\/span><\/strong> in your body so that you can lace up your running shoes again as soon as possible.<\/p>\n<p><strong><span style=\"color: #99cc00;\"><a style=\"color: #99cc00;\" href=\"https:\/\/www.gorendezvous.com\/fr\/nxtgphysio\">Don&#8217;t hesitate to make an appointment<\/a><\/span><\/strong> with one of our qualified professionals at one of our clinics in <span style=\"color: #99cc00;\"><strong>Greater Montreal.<\/strong><\/span><\/p>\n<p>Our running pros :<\/p>\n<p><span style=\"color: #84bd00;\"><a style=\"color: #84bd00;\" href=\"https:\/\/nxtgphysio.com\/equipe\/physiotherapeute-florence-charbonneau-dufresne\/\"><span style=\"font-weight: 400;\">Florence Charbonneau-Dufresne&nbsp;<\/span><\/a><br \/>\n<\/span><span style=\"color: #84bd00;\"><a style=\"color: #84bd00;\" href=\"https:\/\/nxtgphysio.com\/equipe\/dominic-baillargeon-physiotherapeute\/\"><span style=\"font-weight: 400;\">Dominic Baillargeon&nbsp;<\/span><\/a><br \/>\n<\/span><span style=\"color: #84bd00;\"><a style=\"color: #84bd00;\" href=\"https:\/\/nxtgphysio.com\/equipe\/dave-desmeules-doan-physiotherapeute\/\"><span style=\"font-weight: 400;\">Dave Desmeules-Doan&nbsp;<\/span><\/a><br \/>\n<\/span><span style=\"font-weight: 400; color: #84bd00;\"><a style=\"color: #84bd00;\" href=\"https:\/\/nxtgphysio.com\/equipe\/eugene-beiline-physiotherapeute\/\">Eug\u00e8ne Beiline<\/a>&nbsp;<\/span><\/p>\n<p>Dominic Baillargeon<br \/>\nPhysioth\u00e9rapeute<br \/>\n<strong><span style=\"color: #84bd00;\">Nxt Generation PHYSIO<\/span><\/strong><\/p>\n<p>Gabrielle Picard<br \/>\nR\u00e9dactrice&nbsp;<br \/>\n<strong><span style=\"color: #84bd00;\">Nxt Generation PHYSIO<\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you start training or practicing a new sport, it is normal to experience muscle soreness or increased sensitivity after [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":3842,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[222,224],"tags":[],"class_list":["post-6419","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-injuries","category-sport-performances-and-tips"],"acf":{"intro_title":"How to treat runner's shin splints","intro_text":"Dominic Baillargeon, M.Sc. Pht, FCAMPT, SPC, UASD et Gabrielle Picard, r\u00e9dactrice, Nxt Generation PHYSIO"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to treat runner&#039;s shin splints - Nxt Generation PHYSIO<\/title>\n<meta name=\"description\" content=\"You have shin pain while running or after your running workout ,How to treat runner&#039;s shin splints? 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