Shin splints are a common injury that causes pain and inflammation in the shin bones. They are often caused by overuse from high-impact exercises like running. A key part of treating shin splints is rest, but how much rest is enough? Let’s take a look at whether 2 days of rest is sufficient for shin splints to heal.
What are shin splints?
Shin splints, also known as medial tibial stress syndrome, refers to pain along the shin bone or tibia. The pain is typically felt on the inner border of the tibia, the area called the medial tibial border.
Shin splints are often associated with running or jumping activities, but can also occur in other sports like soccer, basketball, tennis, and dancing. The pain is caused by inflammation from repetitive stress on the shin bones and connective tissues around them.
Some key facts about shin splints:
- Most common in runners, especially those who suddenly increase their mileage
- Pain and tenderness is felt along the inner shin bone
- Often feels like a dull ache that gets sharper with activity
- Caused by inflammation of the periosteum (outer lining) of the tibia
- Aggravated by activities with repetitive impact on the legs
If left untreated, shin splints can worsen and lead to stress fractures in the tibia. Resting appropriately allows the inflammation to settle down and prevent more serious injury.
Causes and risk factors
Shin splints are often caused by the following factors:
- Overuse – Repeated pounding on the shins during high impact activities can cause inflammation and irritation.
- Increased or sudden intensity – Boosting your mileage too quickly when running can overload the shin bones and muscles.
- Hard surfaces – Running mostly on unforgiving surfaces like concrete puts more stress on the shins.
- Poor shoes – Worn out or ill-fitting shoes don’t provide enough cushioning and support.
- Training errors – Inadequate stretching and strengthening leads to muscle imbalances and more stress on the shins.
- Foot arch problems – High or low arches affect impact absorption and distribution, straining the shin area.
- Tight calf muscles – Limited ankle flexibility and tight calves transfer more force to the shins.
Some runners are more prone to shin splints including:
- Younger runners – Less muscle mass and conditioning.
- Beginner runners – Abrupt start to running without training.
- Runners who overpronate – Excess inward foot rolling.
- Those returning from injury – Tissues not fully conditioned.
- Runners with previous shin splints – Higher recurrence risk.
By being aware of these causes and risk factors, steps can be taken to prevent shin splints through proper training, footwear, stretching, and strengthening routines.
Symptoms
The main symptom of shin splints is pain and tenderness along the inner shin bone. Typical symptoms include:
- Dull, aching pain in the shins during or after activity
- Pain that starts as a mild soreness and progresses to sharper pains
- Pain concentrated in the lower half of the shin towards the medial tibial border
- Pain and tenderness to touch along the sore shin area
- Pain in the shin at the start of activity that goes away, only to return afterwards
- Sore, tight, heavy, or tired legs during and after activity
The pain typically only occurs when engaged in athletic activity. It often lessens with rest only to return when activity is resumed. Pain at rest or at night is usually not caused by shin splints.
Diagnosis
Shin splints are usually diagnosed based on the person’s described symptoms and a physical exam. Diagnostic tests are not often needed.
The doctor will press and feel along the shin bone to pinpoint areas of tenderness. Swelling may also be visible. They will ask about the person’s activities, training regimen, footwear, and if pain worsens with activity.
Sometimes imaging like x-rays or MRI may be done to rule out a stress fracture which has similar symptoms. Blood tests are not typically required.
The timing and location of pain can help distinguish shin splints from other causes like stress fractures, tendinitis, muscle strains, and bone bruises.
Treatment and recovery time
Treating shin splints focuses on resting the shins to allow the inflammation to resolve. Typical treatment guidelines include:
- Take a break from the aggravating activity – This may mean completely stopping running or other impact activities temporarily.
- Use RICE therapy – Apply ice packs to shins for 15-20 minutes after activity. Also gently stretch and massage shins.
- Take anti-inflammatory medication – Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can relieve pain and inflammation.
- Wear compression sleeves – Compression sleeves worn during activity can provide support and reduce movement that aggravates shin splints.
- Consider orthotics – Inserts and orthotic devices can help correct overpronation and improve shock absorption.
- Reduce activity gradually – Once pain subsides, ease back into the activity slowly and avoid overstressing shins again.
- Improve flexibility and muscle strength– Gently stretch and strengthen calf, foot, and leg muscles to reduce imbalances.
The recovery time for shin splints can range from a few days to a few weeks depending on severity. Mild cases can recover with around 2 weeks of rest. More severe cases can take 6 to 8 weeks for the tissues to fully heal.
Healing and recovery can take longer if activity is resumed too quickly and re-aggravates the shin splints. A proper rest and strengthening program is key for full recovery.
Can shin splints heal in 2 days?
For most runners, 2 days of complete rest is not enough time for shin splints to fully heal. However, a few days of rest can help start the recovery process.
Here is an overview of what 2 days of rest can achieve:
- Allows acute inflammation caused by repetitive stress to start settling down.
- Offers a chance for initial tissue repair to begin.
- Pain and tenderness may improve partially.
- Swollen tissues can decompress and muscle tension can reduce.
- Gives fatigued muscles and bones a reprieve.
While 2 days of rest will not completely resolve shin splints, it gives the shins an opportunity to begin healing after being overstressed. The inflammation and irritation needs more time to subside for more lasting relief though.
Benefits of longer rest periods
Though a few days of rest helps, longer rest periods from irritating activity provides these additional healing benefits:
- Allows more extensive tissue repair – 1-2 weeks allows damaged periosteum fibers and bone cells to fully mend.
- Decreases recurrence risk – Extended rest periods help prevent re-aggravation and chronic shin splints.
- Reduces lingering inflammation – More time lets inflammation completely clear up before added impact.
- Lets accumulated microtears heal – Small tears in musculotendinous tissues mend before they enlarge.
- Gives connective tissue time to regenerate – Allows proper collagen regeneration in fascia, tendons and ligaments.
- Resolves muscle imbalances – Adequate rest along with conditioning helps correct strength and flexibility imbalances.
Make sure to combine enough rest with a proper return to activity schedule for full shin splints recovery.
How long to rest shin splints?
Most experts recommend 2 to 8 weeks of rest depending on shin splints severity. Here are some general shin splints rest guidelines:
- 2-3 weeks for mild shin splints
- 4 weeks for moderate severity
- 6-8 weeks for severe cases
Further activity modification may be needed if pain lingers beyond the initial rest period. Continue resting from aggravating activities until pain-free.
Use these criteria to help determine when to return to activity after shin splints:
- No pain at rest
- No tenderness when pressure is applied
- Pain-free during light activity like walking
- Completed proper conditioning routine
- At least 2 weeks of rest for mild cases
Returning too soon risks shin splints recurrence or complications like stress fractures. Follow medical advice and avoid forcing through pain.
Tips for resting shin splints
Here are some tips for an effective shin splints rest period:
- Stop the aggravating activity completely early on – no running through pain.
- Cross-train with low-impact options like swimming, cycling, or elliptical.
- Don’t skip conditioning for other body parts – maintain overall fitness.
- Continue muscle strengthening and stretching exercises as tolerated.
- Use RICE therapy to control swelling and pain.
- Wear shin compression sleeves to provide support and reduce movement.
- Don’t resume training too quickly when pain seems better.
- Ease back gradually once returned to activity.
Proper rest combined with icing, compression, stretching, and cross-training will help shin splints heal most effectively.
Returning to running after shin splints
Getting back to running after shin splints requires a gradual approach. Here are some tips:
- Wait until pain-free before returning to running – don’t force it.
- Start with lower mileage and increase no more than 10% a week.
- Run on softer surfaces initially before returning to roads.
- Add shin-strengthening exercises to routine like heel raises.
- Increase calf stretching especially after running.
- Consider gait analysis and form training to lessen impact.
- Get properly fitted running shoes replaced every 300-500 miles.
- Wear shin compression sleeves during runs.
- Stop immediately if shin pain returns and rest longer.
Rushing back into running too soon often re-strains the shins and prolongs recovery. Take it slow and steady.
Preventing shin splints
Preventing future shin splints requires paying attention to training, techniques, and recovery practices. Prevention tips include:
- Increase mileage no more than 10% per week when running.
- Always warm-up and cool-down with stretches.
- Run on dirt or softer surfaces whenever possible.
- Replace running shoes around every 300-500 miles.
- Have proper running technique and foot strike analyzed.
- Build leg strength with calf raises, squats and resistance exercises.
- Improve flexibility through regular stretching especially calves.
- Get custom orthotics if you overpronate.
- Wear shin compression sleeves during activity.
- Allow adequate rest between training sessions.
Correcting training errors, improving strength and flexibility, and smart recovery practices can help ward off recurrent shin splints.
When to see a doctor
See a sports medicine doctor or orthopedist if:
- Shin pain persists beyond 2 weeks of rest
- Unable to run or participate in sports due to shin pain
- Shin area looks bruised or deformed
- Difficulty walking without pain
- Shin pain disturbs sleep or rest
- Significant swelling around shin
- Concerned about stress fracture
- Want guidance on preventing recurrence
Seeking medical advice can help diagnose severity, provide proper treatment, and prevent future complications.
Conclusion
In most cases, just two days of rest is not enough time for shin splints to fully heal. However, a couple days of shin rest allows initial inflammation and pain to start subsiding.
Shin splints require around 2-8 weeks away from the aggravating activity to allow tissues to recover. Make sure to combine rest with treatments like icing, compression, stretching, and proper return to activity schedule.
Prevention is also key through training adjustments, technique fixes, footwear, muscle conditioning, and not overdoing activity. With proper rest and prevention methods, shin splints can be healed and avoided long-term.