Shin Splint Solutions for Dancers

Home / Blog / Shin Splint Solutions for Dancers

Essential tips for dancers to avoid the pain of shin splints

The pain of shin splints is something many dancers suffered through. This painful experience is one we all would like to avoid. This article will help you better understand shin splints, what to do if you are experiencing them, and some advice to help avoid them in the future.

What are shin splints

Shin splints are one of the more common pains dancers experience. Shins splints can be even more common with changes in training programs that increase the intensity or frequency of practice. The term “shin splints” refers to the pain that runs right along your shin bone. The pain is caused by overusing your muscles causing the tissues around your shin to be inflamed and swollen. The pain can extremely uncomfortable and make it difficult to continue training or performing.

How do I know if I have shin splints

Dancers with shin splints are likely to notice tenderness and soreness right along their shin bone and have some swelling in their lower leg. Most often you will feel this pain when walking or performing physical activity, like dancing. Your lower leg may also be sensitive when applying pressure by squeezing or touching.

Often the pain is most noticeable during physical activity and decreases with rest and ice. If the pain is severe and doesn’t go away with basic treatments like rest and ice it may be beneficial to consult a doctor. Shin splints can progress to more severe injuries requiring additional treatment.

What Causes Shin Splints

Shin splints are most common during periods of excessive exercise, especially exercises that are new, repetitive, and frequent. Dancers who recently started a new training program, or increased their training for upcoming performances are at greater risk of shin splints.

The increased use of leg muscles and repeated pulling and tugging of the connective tissues in your lower leg is causing this discomfort and pain. This is particularly true when exercising several times per week and your body is not given time to fully heal.

Other factors that contribute to shin splints may be exercising on hard surfaces, worn out shoes, flat feet, and poor flexibility in your lower legs and arches. Less common contributing factors may be a vitamin D deficiency or an underlying disorder like osteoporosis.

Causes of Shin Splints

Overuse of muscles and increased activity
Repetitive motions and exercises
New training routine with increased frequency or difficulty
High impact activities like jumping and running
Exercises in worn out shoes or hard surfaces

How to Treat Shin Splints

Shin splits can be quite painful and reduce your ability to perform and train properly. The most recommended treatment when you are experiencing shin splits is rest and ice.

Rest Your Muscles

Dancers may not like to hear they need to take time off, but rest has proven time and time again to be the best solution for shin splints. If you are unable to completely stop training for a week or two, reducing the intensity while you are gaining the strength and flexibility can also be a great alternative.

Apply Ice Frequently

Icing your shins is another fantastic solution that can provide quick treatment. Applying cold compress to your shins 3-5 times throughout the day can alleviate much of the pain from shin splints. Apply the ice treatment for 5-20 minutes.

Pain Relievers and Anti-Inflammatory Medications

Over the counter pain relievers and anti-inflammatory medications can assist with the pain and swelling. Of course, any medications should be used as directed and only when necessary.

Stretching Before and After Exercising

Stretching and exercising during your warm-up can alleviate and prevent some of the pains from shin splints. Stretching will relax the muscles while exercise will increase flexibility and prepare the muscles for activity. Stretching after your exercise routines will also relax the muscles and reduce some of the pulling and strain on your shins.

Suggested Stretches & Exercises

Resistance Band Calf Stretches
Yoga Block or Wall Calf & Achilles Tendon Stretches
Kneeling Tibialis Anterior (Shin) Stretch
Lying Tibialis Anterior (Shin) Stretch
Toe Drag Foot Stretch
Using Foot Stretchers
Heel Walking
Resistance Band Toe Raises

Tools to Help Treat Shin Splints

Preventing Shin Splints

Preventing shin splits is crucial to enjoying dance and reaching your full potential as a dancer. Shin splints can be painful and impact your training and reduce your ability to perform well on the dance floor. By incorporating preventive measures into your routine, you can avoid the discomfort and potential downtime associated with shin splints.

Cross Training / Strength Training

Building up strength while gradually increasing the intensity over time is one of the best methods for preventing shin splints. This dramatically reduces the impact of sudden changes in activity causing inflammation and strain in the tissues surrounding your shins.

Adding activities such as yoga, platies, or strength training at the gym allows you to continually be building and targeting the muscles groups used during dance. This will prepare your body and ensure you are ready when dance requires increased training for an upcoming performance.

If you are concerned about ensuring you have stamina and are wanting to keep in peak fitness levels, consider rotating your workout routines to target different muscles groups to allow your legs rest days.

Recommended Exercises

Resistance Band Toe Raises
Heel Walks & Toe Walks
Monster Walks
Calf Raises & Eccentric Calf Raises
Foot & Toe Flexes with Resistance Bands
Ankle Circles
Toe Curls
Single Leg Bridge

Tools Used for Preventing Shin Splints

Proper Footwear and Dance Surfaces

Protect your feet dancers! Dance has many styles of shoes and footwear to make sure your feet are protected and given the support necessary. Check with your studio owner and local dance store to ensure you have the proper shoes and that your shoes are not worn out. Many other exercises, like running and weight training, also have specific footwear to protect your feet. If you are cross training, check with your sports store to ensure you have the proper footwear.

Additionally, make sure you are dancing on proper dance surfaces. Dance floors are specially designed surfaces to absorb impact and reduce the risk of injuries. Make sure when you are dancing, or cross-training, the space has proper flooring. Uneven, hard, and hilly surfaces all increase the risk of shin splints and injuries.

Check Your Technique

Incorrect technique may cause your body to add stress on your lower legs, causing the muscles to be inflamed and overused. Check with your dance teacher, or trainer to ensure you are using proper technique for each step of the movements. This is particularly important for high impact movements like leaps and acro.

Summary

Prevention and proper care are key to maintaining your performance and health as a dancer. By incorporating the recommended stretches and exercises into your routine, you can strengthen your lower legs and reduce the risk of shin splints. Always listen to your body and take rest days when needed, and ensure you are using proper technique and footwear. With these strategies, you can enjoy dancing without the pain and discomfort of shin splints, allowing you to perform at your best and continue progressing in your dance journey. Stay strong, stay flexible, and keep dancing!

Massage & Recovery

Dance Fitness Equipment

Yoga & Foam Rollers

Accessories

Massage & Recovery

Dance Fitness Equipment

Yoga & Foam Rollers

Accessories

Your cart is empty

Your cart is empty

Total

$0.00 USD

Most searched