How to treat Shin Splints: Expert Advice

How to treat Shin Splints: Expert Advice


Shin splints are a curse for any pro athlete the existence. Even us amateurs get them from time to time. They will creep up on you from anywhere and in the process, plunging your body into a world of pain. Thankfully we have some great top tips for treating shin splints so you never have to suffer again!

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1. Toe Curl

14500731_736569569814382_8939077785207076146_oStand on the edge of a towel with feet hip-width apart. With the toes of your left foot, collect the towel and slowly pull it toward you. Return to start and repeat with the other leg.

Toe curls are certainly one way to combat painful little buggers, but what do some of our athletes say about shin sprains and their treatment?

We asked Emilia from the Swedish Seven’s rugby team and she said, “No, luckily I’ve never had a problem with shin splints. I don’t remember anyone on the team struggling with it,” she said.

Those mighty Scandinavians, isn’t Thor from that neck of the woods??

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2. The monster walks

Keeping feet shoulder-width apart, place a resistance band around your thighs and step forward and to the right with your right foot. Bring your left foot up to meet your right, then step out to the left. Then walk backwards in the same way to return to the start. Repeat.

10536722_1722139018110547_6427817050563244916_oWhat does ultra-running Wonder Woman Sophie Rooney have to say on the matter? Surely she can give us all good advice after becoming the first woman to drive full length Scandinavia?

“I’ve had (touching wood) luckily never suffered from a shin sprain! Although I had a stress fracture – not sure if it’s the same thing. I got that from just four weeks of training in a 50km race in the lakes Got… which would only be stupid enough of me!”

“My advice would be to take small steps and be comfortable – but I’m certainly not an expert!” Sophie said.

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3. Heel Drop

Stand on the edge of a step on your toes. Shift your weight to your right foot, take your left foot off the step, and lower your right heel. Return to start, and then repeat with your left leg.

15027734_759996467471692_19052498808606598137_nWhat about British bobsled and skeleton and Team GB slider Kim Murray? Is he immune to shin sprain too?

“Nothing out of the ordinary, but I use a lot of magnesium salt baths and arnica gel to keep aches and pains away when I’m slipping. I use the magnesium range from ‘Better You’,” Kim said.

“I recently had a shin sprain at a concert. Rather ironically, I never ran them. The treatment was rest, low-impact training such as swimming and bikes to maintain fitness, ultrasound using tape and physio It took 2 weeks and then went back to normal,” Audrey said.

What’s everyone’s fault? Looks like being on PledgeSports means you don’t suffer from shin splints – interesting???

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4. One Legged Bridge

Screen Shot 2017-01-09 at 12.34.13Lie on your back with your arms extended, knees bent, and feet flat on the floor. Squeeze your glutes to lift your hips off the floor. Extend your left leg and hold for 30 seconds (work up to a 60-second hold), then lower it. Repeat with your other leg.

That sounds easy, doesn’t it? Wonder if any of our athletes have found more simple remedies.

“Yoga is really cool and an Episcent bath works too,” says British hurdler and former European Championships silver medalist Lucy Hatton.

“Once[I had a shin sprain]I used a mixture of essential oils like goutheory and arnica and a pair of brawl socks while training,” says British Nordic skier James Clugnett.

Best to Last: Bonus Advice

15170966_67332616617325_147367400936031904_N-2Would you believe, we know a person who walks like a monster walk exercise all the time? He is fond of none other than Barefoot Alex, the man who runs the length of Europe. Has he ever carried the terrible burden of a shin sprain?

“Don’t think I’ve ever taken them. Only been going for four years. Usually it’s a muscle problem and you have to take the crap out

Choosing the right shoe for your foot

Great, another machine that doesn’t hurt. Maybe he’s only been running for 4 years at an average of 150-200 miles per week. Els has covered 4,500 kilometers in the past few months and has 1,500 kilometers to run as he becomes the first person to run the entire length of the continent. machine.

Finally, Tonga skier and all-round legend Cassette Skene gives us an insight into her skiing career and any run-ins I’ve had with shin splints since her quest to become Tonga’s first Winter Olympic skier.14448833_732905676847438_3543025617085594587_n

“Luckily for me and unfortunately for you I’ve never sprained a shin so I can’t provide any insight I’m afraid. So far I’ve lived a pretty injury free life which might be a little bit of a risk now that I’m afraid of all injuries.” Time skiing. When I was little I had stress in my lungs and liver!” He says jokingly.

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