The Best Way to Relieve Shin Splints: Treatment in Austin, Texas

If you’ve ever laced up your running shoes only to be stopped in your tracks by that dull, aching pain along the front of your lower leg, you’re not alone. Shin splints, or medial tibial stress syndrome, are a common issue for runners, hikers, and athletes who pound the pavement or field regularly. But the real question is: what’s the best way to relieve them—and prevent them from coming back? At FRWD Sports Therapy in Austin, we see a lot of cases of shin splints and know that the solution often involves more than just icing and rest. Let’s break down why they happen, who’s prone, the muscles involved, and the best ways to relieve and prevent them.

Why Do Shin Splints Happen?

Shin splints typically develop due to repetitive stress on the tibia (shin bone) and the connective tissues attaching muscles to the bone. This stress can cause inflammation, pain, and even micro-tears in the muscles and tendons around the shin. Here are a few common reasons why shin splints occur:

1. Sudden Increase in Activity – Jumping into high-mileage runs or intense workouts without proper progression.
2. Overpronation or Supination – Poor foot mechanics cause uneven stress distribution.
3. Improper Footwear – Wearing shoes with insufficient support or worn-out soles.
4. Running on Hard Surfaces – Asphalt and concrete increase impact stress.
5. Weak or Imbalanced Muscles – Overactive calves and underactive anterior tibialis (muscles in the front of your shin) contribute to pain.

Who Is Prone to Shin Splints?

Certain groups of people are more likely to experience shin splints:

• Runners – Especially those who rapidly increase mileage or intensity.
• Dancers and Gymnasts – High-impact landings contribute to stress on the tibia.
• Military Personnel – Frequent running and marching in boots.
• Athletes in Sports with Quick Direction Changes – Soccer, basketball, and tennis players are often at risk.

If you fall into one of these categories, it’s crucial to focus on preventing shin splints rather than just treating them.

Muscles Involved: Overactive vs. Underactive

Overactive Muscles:

• Calves (Gastrocnemius and Soleus) – Excessive calf tension pulls on the shin.
• Peroneals (Outside of the lower leg) – Overactivity can contribute to improper foot mechanics.

Underactive Muscles:

• Anterior Tibialis (Front of the shin) – Weakness here leads to poor shock absorption.
• Glutes and Hip Abductors – Poor hip control alters lower limb mechanics.
• Intrinsic Foot Muscles – Weakness can cause arch collapse and increase stress on the shins.

Balancing these muscle groups through targeted strength training is key to relieving and preventing shin splints.

Look Up the Chain: Why the Hip Matters

Your lower leg doesn’t work in isolation—issues higher up the chain, like at the hip, can directly affect your shins. Weak glutes and hip stabilizers can cause your knee to cave inward (valgus collapse) while running, increasing stress on the tibia and surrounding muscles.
At FRWD Sports Therapy, we perform a full-body assessment to identify these biomechanical flaws and create a targeted rehab plan that addresses weak hips and imbalances.

Get a Foot Scan at Fleet Feet in Austin

A major contributor to shin splints is improper footwear. Even if you think your shoes are fine, subtle issues like arch support, pronation, or heel drop could be making your shin splints worse. We recommend heading to Fleet Feet in Austin for a professional foot scan. Their experts can:

• Analyze Your Arch Type – Flat feet or high arches can impact how your foot strikes the ground.
• Evaluate Pronation Patterns – Whether you overpronate or supinate, they’ll help you choose shoes that correct it.
• Recommend Proper Insoles – Custom insoles can enhance support and reduce stress on the shins.

Strength Train to Fix the Root Cause

Strength training is a game-changer for preventing shin splints. Focus on:

1. Anterior Tibialis Raises – Strengthens the front of the shin to balance calf tension.
2. Glute Bridges and Hip Thrusts – Improve hip control and lower extremity alignment.
3. Calf Eccentric Lowers – Address overactive calves without shortening the muscle.
4. Single-Leg RDLs – Enhances balance and control, preventing uneven stress distribution.

At FRWD Sports Therapy, we design strength programs tailored to correct these imbalances and prevent shin splints.

At-Home Care for Shin Splints

While a comprehensive plan is best, you can start managing shin splints at home with:

• Ice Therapy – Apply ice for 15-20 minutes after activity to reduce inflammation.
• Foam Rolling – Focus on calves, peroneals, and anterior tibialis to relieve tightness.
• Compression Sleeves – Improve blood flow and reduce pain during activity.
• Activity Modification – Swap high-impact activities for swimming or cycling temporarily.

How Chiropractic Care at FRWD Sports Therapy Can Help

Conservative care, including chiropractic treatment, can be a game-changer for shin splints by addressing the underlying biomechanical issues:

1. Adjustments: Improve joint alignment from the hips down to the feet for better movement patterns.
2. Soft Tissue Therapy: Release tension in overactive muscles like the calves and peroneals.
3. Dry Needling: Effective for targeting trigger points in the shins and calves, reducing pain and muscle tightness.
4. Custom Rehab Programs: Incorporate mobility work and targeted strengthening to address the root cause of shin splints.

At FRWD Sports Therapy, we focus on a whole-body approach to ensure you’re not just masking pain but preventing it from coming back.

FAQs About Shin Splints

1. How long does it take to recover from shin splints?
Mild cases may resolve in 2-4 weeks with proper care, but addressing underlying mechanics is key to full recovery.

2. Can I keep running with shin splints?
Continuing to run without addressing the cause can lead to stress fractures. It’s best to modify activity temporarily.

3. Do I need new shoes if I have shin splints?
Improper footwear is a common cause. A foot scan at Fleet Feet in Austin can help you find the right shoes.

4. How can chiropractic care help with shin splints?
Chiropractic treatment focuses on realigning joints and releasing tight muscles to correct poor mechanics.

Tired of dealing with shin splints? Book an appointment at FRWD Sports Therapy in Austin to fix the root cause and get back to pain-free running!