How to avoid shin splints

If you participate in physical activity of some sort, then you’ve probably endured shin splints from time to time. Start and stop sports like tennis, soccer, basketball and running can be a cause of this injury. Not sure what to do to prevent or treat shin splints? Our team at Wisniewski Chiropractic wants to share some tips on shin splint treatment and how to get you back into your normal active lifestyle!

What are shin splints?

Repeat pounding and stress on the bone and muscles can cause shin splints. This takes place on the lower leg, between the knee and ankle. The repetition of the stress being done to the muscle and bone can prevent the lower legs from being unable to naturally repair themselves. The medical term for shin splints is medial tibial stress syndrome. Athletes and runners are the ones who experience this injury the most and it happens when muscles, tendons and bone tissue are overworked.

What causes them?

Excessive movement and force cause excess pressure to be put on the shin bone as well as the tissues and muscles that surround it. Shin splints can cause stress reactions which can lead to bone fractures. The pounding feeling in the shin can cause small cracks in the leg bone. With rest the body can overcome and repair these cracks. Rest is crucial when experiencing shin splints; if not, then a fracture or stress fracture could occur.

Ways to prevent them?

Living an active lifestyle is great, but don’t overdo it! Listen to your body, especially when it’s signaling it’s in pain. Too long or too high an intensity of a workout can be a cause of shin splints. Runners need to be sure to replace their shoes every 350 to 500 miles. This will ensure your feet and shins are protected. Making sure to be cautious of the impact your shins are going through is crucial. Mixing up workouts helps maintain the health of your shins. Implement workouts like swimming, walking and biking. Strength training is a great way to strengthen muscles and add stability to prevent rips and tears of the muscles. 

Shin splint treatment


When it comes to treating shin splints, rest is key. In order for the body to repair itself, the body needs to take a break from any activity that causes pain. An active rest day is okay if staying active is a concern. A low-impact workout like swimming can help manage the pain as well.


Grab the frozen peas from the back of your freezer! It’s time to ice those shins! Wrap your ice pack in a towel and apply to your shin for around 15 to 20 minutes. This should be done routinely, four to eight times a day.


A compression sleeve is a great way to reduce inflammation around the shins and increase recovery time.


Keep your shins elevated on a pillow when resting and icing. This helps reduce inflammation even more.

Visit a chiropractor in Omaha,NE!

Don’t suffer through an injury! Find out what shin splint treatment works best for you.

Schedule an appointment with Dr. Wisniewski, a chiropractor located in Omaha, NE! Contact us today to book your appointment.