Shin Splint Rehabilitation
There is an important interplay between the rehabilitation and conditioning aspects of the ARC process. The ratio of one to the other will depend on your current phase of conditioning (see graph below); in other words, the two aspects should not be considered disconnected in a linear sense. Partnered with conditioning, the rehabilitative modalities below can help alleviate pain.
For Activity
- Taping the shin can help unload the pressure as the pain recovers.
- An ankle brace can help avoid continued overuse of tibialis anterior if the muscle is too painful
- Orthotics can help reinforce and stabilize a weak arch during recovery, yet strengthening the arch is also essential (see Conditioning Phase 1)
After Activity
- Hand or foam roll the calf to help reduce tension in the muscle and thereby alleviate pressure on the shin
- Ice for 10 minutes along the tibia or area of pain
Still Need Help?
You are welcome to meet virtually with our PT for additional feedback about rehabilitation. Otherwise, continue to the next step to learn how best to assess and strengthen weak joints and/or muscles.