Running Drills to Cure Heel Striking and Shin Splints

Shin Splints are caused by the impact of your heel striking the ground at a certain speed. They can be prevented or cured. There are many ways to prevent them:

Running with high heels (high-heeled shoes) will reduce the force of impact and thus decrease shin splints. High heels increase your risk of injury because they cause stress on ligaments and tendons, which may lead to pain later on in life.

Wear flat shoes instead of high heels. Flat shoes have less impact on your body and are therefore safer for you. However, they may not provide the same protection as high heels since they do not protect against all types of impacts.

Run barefoot. Barefoot running reduces your risk of injuries due to its natural ability to absorb shock from different types of impacts such as those caused by running with high heels or bare feet.

There are several other ways to cure shin splints. These include stretching, ice packs, taping, compression therapy and even chiropractic care.

The best way to cure shin splints is through proper training. Stretching your calves before running will not only prevent shin splints, it will also increase your running speed and distance. Stretching is vital to a runner’s routine and should not be neglected if you want to avoid pain and injuries such as shin splints.

You can also prevent shin splints by icing your legs or getting an ice pack on the back of your legs after a long run. Either way, it will reduce the pain in your shins. You can also tape your legs to reduce the size of your shin splints.

Do not over-tape your legs as this may put too much pressure on the muscles, which can cause them to tighten up and increase the size of your shin splints.

Compression therapy is great for shin splints as it decreases the swelling around the area. It also speeds up the healing process. You can get compression bandages from most pharmacies or even sports stores.

Chiropractic treatment can cure shin splints. This treatment is essential for runners and athletes who over-exert themselves on a regular basis. It will help you recover from shin splints and will also help prevent them in the future.

In closing, shin splints are common among runners and athletes. If you do not take the proper preventative measures, they may become a recurring problem. It is important to note that the best way to prevent shin splints is through proper training and stretching.

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Icing your legs after running, using high heels, taping your legs and taking proper rest will all help you avoid shin splints or cure them if you already have them.

Doing shin splint exercises might seem counter productive since you are hurting, but there are a few things you can do to make them easier on your legs such as; do them in the morning when your legs are still fresh, try different positions and depths and if that doesn’t work slow down the tempo.

Other than that, you should be fine, just remember to stretch afterwards.

I’m not a doctor but I do have quite a few tips that helped me with my shin splints.

1. Icing your legs after running will help you recover much faster and reduce the pain in your shins.

2. Stay off your legs for a day or two after running a long distance to give them time to heal.

If you don’t, you are just going to keep getting shin splints.

3. Always stretch your calves after you get out of bed or finish running.

This will help prevent shin splints and will also, in turn, help you achieve more goals with running.

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4. As others have said, don’t overdo it and don’t do too much too fast.

You need to slowly increase the amount of miles that you run until you are up to par for your goals.

5. Be sure to warm up before you do any running.

Start off slow and then increase your pace as your muscles and body are ready for it.

I hope these tips help you out as much as they helped me. 🙂

You should consider going to see a sports medicine doctor. They are usually covered by most health care policies and can give you good advice on how to treat shin splints and what you can do to avoid them in the future.

Another thing I did when I had them is I stopped running and started biking instead. I still use a stationary bike today and it takes a lot of stress off my legs.

I’ve suffered from shin splints for years, and they got worse after I ran my first half-marathon. The pain was awful! A doctor told me to buy a cheap used car and start driving to work to give my legs a break from the running.

It worked wonders. Before I knew it I could run five miles again. They say it’s almost always a lack of circulation or weak calves that causes shin splints. And if you’re like me, your shoes are probably old and need to be replaced, too.

There are some stretches you can do for your shins and calves. After your long run, or even during a short one, do these stretches:

Running Drills to Cure Heel Striking and Shin Splints - from our website

1. Stand about two feet from a wall.

Put your hands on the wall at chest height. Make sure your heels are lifted (this can be hard in the beginning). Slowly bend your knees and slide your legs down the wall until you feel a stretch in the front of your legs.

Hold for 30 seconds, then slide back up the wall until your calves and shins are at maximum stretch, but don’t bounce. Hold for 30 seconds. Do this three times.

2. Get on your hands and knees, putting your knees hip width apart and your toes touching each other.

Make sure there is a straight line from your shoulders to your knees to your heels. Slowly let your back arch down toward the floor and then slowly come back up. Do this five times.

Now put your hands on the sides of your legs just below your knees. Gently push your legs outward as far as they will go without moving your hips or feet. Hold for five seconds. Do this ten times.

These stretches can be done as often as you like. I do them at least once a day and they have really helped. Just don’t overdo it and feel pain; that means you’re stretching too far!

This takes about five minutes, but it’s worth it.

As far as shoes go, I’ve had good luck with New Balances, especially the 2000 series. I hope this helps! Good luck!

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I am a runner and have suffered from shin splints for years. I agree with what others have said: rest and ice. I also highly recommend a product called “Tiger Balm”.

It’s an ointment that numbs the pain in your muscles. It looks like motor oil and smells like ginger. I buy it at the drug store. Also, I used to wear a brace during runs over 5 miles. It’s made by Ossur and is designed for people who have had fractures in their legs. I bought mine at a medical supply store (not sure if Walgreens carries them). They are not expensive (less than $50). I no longer get shin splints.

I had them for years and I tried everyting from changing my running shoes, wearing different socks, not running, icing, taking ibuprofen and nothing seemed to work. Finally a physical therapist told me to tie a string (like a very thin shoe lace) tightly around the front part of both legs (right below the knee) and then tie it at the top of the leg so that it would stay in place while I slept. I tied it on my thigh so the top part of the string was higher than the bottom part so that it would exert a counter pressure on the inside and outside part of my legs.

I slept with this string tied around both of my legs for 2 years and it cured my shin splints! The pressure that this counter pressure exerts on your legs keeps your legs from over-flexing which is what causes shin splints. It takes a few weeks to get the feel of how tight you should make the string and where you should tie it but after a while it feels quite comfortable to sleep with and it cured my shin splints! I hope this helps you! I know what it’s like to have to live with constant pain and not be able to run or walk very far without having severe pain in your shins.

I started experiencing an anterior shin splint about 3 weeks ago. The pain was so bad I couldn’t even walk up stairs without wincing. While taking a break from running, I iced the area and elevated it for a couple of days and took ibuprofen as needed for the pain.

The pain subsided after a few days but came back after doing some stair sprints (down and then back up again) a few days later. So, I R.I.C.E. d the area (rest, ice, compression, and elevation) for a couple more days and then tried walking and jogging slowly on a flat surface. I think it’s finally starting to get better but I’m going to stick with the R.I.C.E. routine for a few more days before returning to running.

I had shin splints several years ago. I was on my high school cross-country team and ran about 20 miles a week. I would get shin splints every once in a while and it feels like someone is stabbing you with a knife in the front of your lower leg.

It really hurts. It is almost impossible to run on it but it feels better to walk on it. I went to a sports medicine doctor and he said the same thing everyone else has said here. Rest, ice, compression, and elevation. I was out for about a week before my shin splints healed. I continued with the R.I.C.E for another week after I started running again. It took about 2 months for my shin splints to fully heal and I haven’t had one since. If you are like me, and you tend to get shin splints easily, keep an anti-inflammatory on hand and start taking it the moment you feel any shin pain. Also, make sure you stretch your calves before/after running and ALWAYS stretch after a sprint session.

I have had shin splints for about a year now. I live in New York City and go to school at NYU. Everyday I take about 2 1/2 train rides to get to and from class and work out at the gym.

I also run about 3 miles to get to and from the gym and occasionally run a few miles during a school sponsored gym trip. Over the past year I have developed shin splints. It feels like I am always walking on pins and needles. They are especially painful at the beginning of a run, after a run, after sitting for a long period of time, and after I put a lot of pressure on my feet (ie: hills, stairs). It hurts so much I can’t imagine being a career runner. I have tried everything that has been mentioned here. I take ibuprofen before I run or do any activity that will involve a lot of running. I have tried not running for weeks and doing only the bare minimum to keep from losing cardio fitness. I have tried wearing different kinds and layers of socks. I have tried changing my running form. I have even tried making an extra effort to strengthen my shins (and every other part of my legs) on non-running days. I am currently taking 6 mile long walks everyday (no running) and they seem to be helping. I just started yesterday though so it is a little too early to tell.

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I have had shin splints for about 4 months now. I first noticed them after I joined a gym and started running on the treadmill. I think they got irritated because I wasn’t used to the exercise since I had never been to a gym before.

Before that I was playing soccer and did not have shin splints. Anyway, I would advise that you take it easy at the beginning and then slowly build up your tolerance because when I first started running they were killing me. I however did not stop because I was too stubborn and now I am suffering for it. I still have them and I have found that the only thing that helps me is rest. Hope this helps.

Shinsplints are really a pain. I had them for a coupple months and all it took to get rid of them was taking some time off running (about a month or so), Stretch As Much as You Can, and doing a lot of ice on them. It sucks, but it’ll go away.

I had a serious case of shin splints a year ago, I was averaging about 35 miles a week and my shins would hurt so bad I couldn’t walk up stairs without wincing. One day while running I took a turn too quick and felt a snap in my shin. It turned out to be a small break in my tibia, this is what caused the pain and the whole shin splint mess.

I rested for about 3 weeks, yes I only had a small break but your muscles don’t forget the abuse you put them through. After 3 weeks I started to run very lightly again and built up my mileage slowly until I was at about 15 miles a week then started to increase it from there. It’s been a year since my break and I’m running 30-35 miles a week and my shins are just fine.

I had shin splints for quite awhile every time I ran. I’ve found that if you are wearing the right shoes and socks it helps. I also started going to a Chiro once a month and he helped align my ankles and feet – they were way out of wack causing me to pronate causing the shinsplints.

I had shin splints really bad about three years ago, I tried everything including resting for weeks at a time but nothing worked. I kept running on the side until it would go away and then start up again. After talking to a friend that ran marathons he told me that the pain would eventually go away but I needed to strengthen the muscles in my legs.

I bought a squat rack and started doing squats everyday. I didn’t know if they were actually working because the pain was so bad but after about a month I noticed that the pain would go away after running six miles instead of three so I kept it up, then after a couple more months the pain was completely gone. Three years have passed now and if I go a week without working out my shins start to hurt again. As far as I can tell my shins got stronger but the pain was coming from tendons that were still weak so the pain felt the same but I could run through it.

I had a similar experience to the first person. I went from 0 running to running 3 miles 2x a day everyday for a week. I was fit but I had small cracks in the bone just below the skin on the front of both legs, proved to be an overuse injury.

Anyway I rested, iced, elevated, did some exercises and eventually got back to running. Through all this I used the ankle sleeves suggested here, compression socks, ace bandage, etc. They do help.

I’m a runner and last year I developed pain on the inside of my shin. After visiting my doctor and having an x-ray done he told me I had shin splints and gave me a list of things I should/shouldn’t do. He said if the pain didn’t go away in a month then I should consider seeing a sports physician.

The pain went away on its own after a few weeks so I never made an appointment with a sports doc but when I started running again the pain came back. This cycle continued for several months until I found this post. I have been trying the recommendations for a week now (started off by walking and doing calf raises, then added jog/walking, then switched to using the elliptical) and the pain has definitely diminished. I am going to keep at this for at least 1 month (according to the original poster) before I start running again just to be safe. Thanks for posting this!

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Im glad your shin splints are gone! I had the exact same problem, but I ran through it for a year and ended up having to stop running all together for almost a year.

I had pain on the inside of both shins about midway from my knees to my ankles. I basically just stretched more before runs and iced after runs and it went away. shin splints are no joke and should be taken care of properly as they can turn into bone to bone pain that is very difficult to heal.

I had this problem for a while (overuse injury) and tried RICE and rest, but it didn’t help. Finally after about 6 months I just stopped running for a while (more like I stopped running too much in one day, I’d still go out for a 3 mile jog now and then) and it got better on its own. I would say you’re either running too much, not stretching enough, or a combination of both.

I’d suggest taking at least a month off from running (try some other cardio like swimming or an exercise video) and see how that goes. If it doesn’t get better, or gets worse, go see a doctor. I wish you luck!

Thanks for this info! I’ve had pain in the inside of my shins for over a year now and have not been able to run or even walk very far because of it. I’m going to try out your method and hopefully it helps me get back to running again!

I’m a high-school cross country runner, and at first I thought it was normal for my shins to hurt after running 3 miles or more. When the pain just kept getting worse as the weeks went on, then that’s when I knew I had to stop running all together. I rested for about a week and tried running again but the pain was unbearable.

I ended up not running for about a month and the pain subsided but every time I tried to run again, the pain came back. Eventually I gave up all together and found other things to do, but this got very depressing for me because I loved to run and being on the cross country team was one of the best experiences of high school for me. I still run everyday in hopes that one day the pain will go away and I’ll be able to run pain free.

I had the same shin splints from when I was in marching band (had to practice outside a lot and in uniform) I developed it a lot worse then most of my other friends, to the point where I couldn’t practice or walk without a noticeable limp. It took me about 2 months to fully heal and I started off walking only 5 minutes a day then working my way up. After those 2 months I didn’t relapse.

I still stretch before after practice and warm up and cool down to minimize the pain.

my shins started hurting too and it was due to my new sneakers, I switched to a new style of sneaker that did not have as much arch support and it was causing my shins to hurt.

I started getting shin splints about two years ago during cross country camp. I continued to run with them and they never seemed to heal. I decreased my mileage and did ice and rest for about a week.

But it kept hurting when I ran. I ended up quitting cross country and taking up swimming instead during my final years of high school. It seemed to heal them. Go figure.

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When I was in the army I developed terrible shin splints, I’d get some nice deep red lines across the front of both shins that would be incredibly painful to walk on let alone run on. I was told to put a bag of ice on them and elevate them above my heart for 20 minutes every few hours when I wasn’t marching or running. Then when I did march or run I had to make sure I stopped and walked at least every 15 minutes to let the pain subside.

When it came to running I found that running up steep hills was much better on my shins than flat ground or downhill, it takes more effort which puts less stress on your legs in general.

I’m a runner and have had shin splints for years. It comes from the repeated stress on the muscle. The key is to reduce the pain and strengthen the muscle.

If you’re a runner then keep running ( slowly ) but if it’s bad, then rest. Let it heal. Use an elastic band around your legs just above the shins, not tight, just checking there are no folds in the skin and tie the other ends to something like a door handle. This is a useful exercise for the muscles, but not the right one. It’s the iliotibial band( the band on the outside of your leg) that needs strengthening. Once you’re stronger you can finish your run.

I have had shin splints several times and found different ways of curing them all with little or no discomfort to myself during or after the treatment. This most recent time I was having shin splints, I was also experiencing hip pain due to running. I found that if I warmed up for 5-10 minutes then ran for 5-10 minutes and used a rolling backpack with 30 pounds of books in it, it cured both the shin splints and the hip pain.

I do this about three times a week and have had no reoccurrence of either problem.

I had shin splints years ago when I was in high school marching band. I was playing the bass drum and developed a pretty bad case. I couldn’t walk for more than a couple of blocks, my shins were so painful.

I tried all kinds of remedies, but the only one that worked was stop playing the drum set!

About 3 months later I decided to try drumming again. I started out with just a few minutes at a time, gradually working my way up to longer sessions.

Sources & references used in this article:

The shin splint syndrome: medical aspects and differential diagnosis by DB Slocum – The American Journal of Surgery, 1967 – Elsevier

Acupuncture & tibial stress syndrome (shin splints) by M Callison – The Journal of Chinese Medicine, 2002 – go.gale.com

Running Injury-Free: How to Prevent, Treat, and Recover From Runner’s Knee, Shin Splints, Sore Feet and Every Other Ache and Pain by J Ellis – 2013 – books.google.com

The relationship of heel contact in ascent and descent from jumps to the incidence of shin splints in ballet dancers by A Gans – Physical Therapy, 1985 – academic.oup.com

Evaluation of claw toe deformity, weakness of the foot intrinsics, and posteromedial shin pain by WP Garth JR, ST Miller – The American journal of sports …, 1989 – journals.sagepub.com

Shin splints: diagnosis, management, prevention by MP Moore – Postgraduate medicine, 1988 – Taylor & Francis

Overuse injuries of the lower extremity: shin splints, iliotibial band friction syndrome, and exertional compartment syndromes by DC Jones, SL James – Clinics in Sports Medicine, 1987 – Elsevier