Frequently Asked Questions
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What stretches should I do to prevent shin splints?
There are a variety of stretches to prevent shin splints. The best stretches work the calves and the shins. You should include exercises to build lower limb strength as well. This helps condition the feet to handle the strain that may lead to painful shins. Here are a few stretches and exercises you can try:
- Wall stretch – Face a wall and lunge toward it, one leg forward and the other behind. Keeping both heels planted on the floor, straighten your back knee and lean further forward. Repeat it with both knees bent for a different stretch.
- Toe lifts – Keeping your back straight, lean backwards against a wall. Flex your feet and lift your toes up toward your shins as high as you can. Hold for five seconds, then relax and repeat ten times.
If you develop shin pain, take a break from your activities and let the Family Foot Care & Surgery, L.L.C. team help you recover. You can reach us for an appointment or more information about preventing shin splints by calling (203) 876-7736 for the Milford, CT office, or (203) 288-4055 for the Hamden location.
Can I still run with shin splints?
While you can continue to run with shin splints, doing so will not allow you to heal, so you’ll continue to have pain. Shin splints are a type of overuse injury. The best way to deal with the problem is to either stop running for a time, or dramatically reduce your training to the point where you do not experience any discomfort. Usually shin splints result from improper training or poor conditioning, though worn shoes can also contribute to the problem. You really need to address these issues and rest to allow your lower limbs to heal properly. You also need to decrease the inflammation in your shins. Icing the uncomfortable areas and stretching tightened tissues can help with this.
You’ll heal much faster if you don’t run with shin splints. If you struggle with the pain for a while, though, let us know at Family Foot Care & Surgery, L.L.C. in Milford and Hamden, CT. We can help you heal and safely return to running. Call or submit a request online to reach us: (203) 876-7736 for the Milford office, or (203) 288-4055 for the Hamden location.
How can I help my shin splints?
You can do certain things for shin splints pain relief. You may need to decrease your activity and ice the uncomfortable areas for roughly 15 minutes at a time, multiple times a day. Stretch your Achilles and your shin muscles several times daily as well. You may need to change your shoes, too. Worn out or poorly fitted shoes may contribute to your pain instead of supporting your feet. Also if your feet tend to roll into the ground more than it should, then this may have to addressed with proper custom orthotics for long term pain relief.
If you’re struggling with persistent shin splints, stop your activities altogether and have your feet and ankles examined to determine what exactly is contributing to your condition. Don’t try to run through the pain and risk a more serious injury. Request an appointment with Family Foot Care & Surgery, L.L.C. for an appointment. Call either of our two office locations—(203) 876-7736 for our Milford office, or (203) 288-4055 for our Hamden location—or use our online request form to reach us.