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Tips On How To Treat Shin Pain

shin-splintsIt’s City to Surf time of the year again and people who train for this event would know how annoying it is to have constant shin pain. The term “shin splints” describes as pain felt along the inner edge of your shin bone. Shin splint pain concentrates in the lower leg between the knee and ankle. The medical term for shin pain is medial tibial stress syndrome. Unfortunately for a lot of runners or people who do moderate to high intensity training would understand how hard it is to get rid of shin pain. So this week blog I will give you some insight tips on how to treat shin pain.

Rest and ice: I know a lot of trainers would say “I can’t rest” which I totally understand. However, shin pain is an inflammation process and we need our body to heal. So try to minimise any pressure on your legs as much as you can. There are also many ways to modify your training and running techniques we can work on. Ice may be applied to the affected area directly after exercise for approximately 15–20 min.
Modify training program: decrease intensity, frequency, and duration. Decreasing weekly running distance, frequency, and intensity by 50% will likely improve symptoms without complete cessation of activity. Runners are encouraged to avoid running on hills and uneven or very firm surfaces.

Running technique: If you find yourself over-striding (increase distance between your strides) then you should stop doing that. The reasons being is it’s not only mechanically inefficient and potentially injurious, but also slows you down.

Use low-impact during rehabilitation period: pool running, swimming, using an elliptical machine, or riding a stationary bicycle.
Perform regular stretching and strengthening exercises: This is an example:

stretch for shin pain

Wear proper-fitting shoes with good shock absorption: You should seek out shoes with sufficient shock-absorbing soles and insoles, as they reduce forces through the lower extremity and can prevent repeat episodes of shin pain. Shoes should fit properly with a stable heel counter.


Change shoes every 300-800 km: Runners should also change running shoes every 300-800 km, a distance at which most shoes lose up to 40% of their shock-absorbing capabilities and overall support.
Consider orthotics if indicated: Individuals with biomechanical problems of the foot may benefit from orthotics.

I hope you enjoy reading this blog today! If you have any queries please do not hesitate to contact us at Sutherland Podiatry Centre. We are here to help you 🙂

Thanks for reading,


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Shop 2/17-19 East Parade
Sutherland, NSW 2232

Tel: 02 9542 3491