Shin Splints and Compression Socks

Have you ever experienced pain in the front of your tibia (lower leg bone) while running or playing sports? Chances are you may be suffering from “shin splints,” a common condition in runners, dancers, and athletes in general. Luckily, shin splints usually heal on their own. Read on to learn more about shin splints and what you can do to treat and prevent them.

What are shin splints?

Medial tibial stress syndrome is the medical term for shin splints. It refers to pain along the inner edge of the tibia or shin bone, the large bone in the front of your leg. Pain can be mild to severe and you may feel soreness or tenderness to the touch. You may also notice a slight swelling in your leg. Sometimes, the pain stops when you stop exercising. But if left untreated, the pain can become chronic and even progress to a stress fracture.

What causes shin splints?

Shin splints occur from repetitive stress on the shin bone, tendons, and connective tissues that attach the muscles to the bone. However, other factors can also play a role. These include:

·       A sudden increase in the duration, frequency, or intensity of a workout

·       Running on concrete or uneven terrain

·       Not wearing the right footwear or not changing it frequently enough

·       Having flat feet or high arches

·       Improper running biomechanics such as excessive foot pronation (rolling heel inwards), heel-striking (landing on your heel), or running with too long a stride (over-stride)

·       Not warming up properly

·       Weak or tight lower-leg muscles

·       Nutritional deficiency (vitamin D, calcium) leading to weaker bones

·       Other conditions such as osteoporosis that make bones more fragile

How to treat shin splints

Shin splints can usually be treated at home with rest, ice, and self-care. If you suffer from shin splints, you should:

·       Rest: Decrease the frequency, duration, and intensity of your workout but do not stop exercising completely. Instead, focus on lower-impact activities such as swimming or cycling. Once the pain has disappeared, gradually return to your regular routine.

·       Ice: Apply a cold compress such as the Magic Bag Sport Gel to the affected shin for 15 to 20 minutes at a time to reduce swelling and treat pain.

·       Stretch: Do a few key stretches to prevent shin splints or help you recover from shin splint pain.

·       Strengthen: Strengthen the muscles groups that support your tibia with these exercises.

·       Tape: Use kinesiology tape (K-tape) to stabilize the muscles around the shin bone and help treat or prevent shin splints.

·       Relax and recover: Apply a hot compress such as the Magic Bag Extended in the recovery phase, once swelling has gone down, to relax muscles and improve blood circulation.

Shin splints and compression socks

Wearing compression socks or sleeves before, during, and after a workout can also prevent and promote recovery from shin splints. Compression socks not only improve blood circulation and reduce inflammation, but also stabilize muscles in the calves. This helps reduce movement and vibration, minimizing soft tissue damage. Compression socks are also used to prevent cramping and swelling. As they squeeze the calves, they help blood flow back to the heart and prevent pooling and fluid buildup.

Preventing shin splints

While shin splints are common, there are a few things you can do to prevent them.

·       Choose the right footwear: Runners should replace shoes after every 550 to 800 kilometres.

·       Tweak your running technique: Consult a running professional to analyze your movement. Sometimes a slight tweak to your technique can reduce your risk of shin splints.

·       Get arch supports: If you have flat arches, arch supports can help prevent pain from shin splints.

·       Get shock-absorbing insoles: Insoles can also reduce pain and prevent you from getting shin splints again.

·       Change up your running surface: Try running on softer surfaces and avoid always running on concrete.

·       Focus on strength-training exercises: Do exercises to strengthen your legs, ankles, hips, and core so your body can absorb the shock of high-impact sports better.

·       Wear compression socks: Use compression therapy to improve circulation, reduce swelling, stabilize muscles, and get support before, during, and after your workout.

While shin splints can be painful, they usually heal on their own with plenty of rest and other self-care measures. If the pain persists, consult a health-care professional or physical therapist to speed up your recovery and prevent recurrence.