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How to Recover from Shin Splints

Updated: Feb 7, 2023

As a massage therapist, many of my clients contact me for consultation when dealing with shin splints. It can be a tough and painful injury to recover from, especially if you are used to being physically active.

So what are shin splints?

Shin splints typically happen after hard exercise, sports, or repetitive activity. This repetitive action can lead to inflammation of the muscles, tendons, and thin layer of tissue covering the shin bones, causing pain from being overworked.

Shin splints can take a significant amount of time to heal — in some cases it could be 3 months, sometimes longer. Many like to rush back into normal activity but that could do more harm.

Here are 3 steps to safely get back to running 🏃🏻‍♀️ , working out 🏋🏼‍♂️ and feeling better:

  1. Rest for up to 2-4 weeks, especially if your pain level is closer to 10.

  2. Avoid lower body exercises for 1-2 weeks. If you're tempted to use your lower body during this period, look to focus on a low-impact activity like biking or swimming.

  3. After the 2-4 week mark, if your shin splint pain has fully subsided, you can ramp things back up to your normal activity.

Here are other physical and recovery activities you can do, while rehabbing from shin splints:

  • Foam rolling

  • Calf stretch

  • Ice

  • Periodic massage therapy treatment

Keep in mind, the body needs a period where it is inactive, but massage therapy and other modalities can help speed up your recovery. Once the pain has subsided, we recommend working with a trainer to help with conditioning and monitoring exercise progressions to get you back to 100%.

The Well Pasadena can help you feel better and get rid of those painful shin splints with a custom Recovery Plan or Sports Massage. We're also here to teach you proper form with personalized fitness training to avoid injuries such as shin splints.

The Well Pasadena specializes in fitness training and holistic bodywork treatments including massage, stretch and cupping. We empower and educate clients to implement healthy lifestyle choices, practice mindful self-care habits and enhance their physical and mental wellness.

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