"shin splints" are a type of pain you can get from overusing or repetitively straining the muscles that run next to your shinbone.People who do a lot of physical activities on their feet are more likely to have shin splints.They can be a nuisance, but they are very easy to cure.If you have shin splints, there are some tips and tricks on this list.
Step 1: Rest is a standard treatment for Shin splints.
Take a break from running or dancing for up to several weeks until your shins feel better.Your normal amount of walking and activity during the day is fine, just avoid any type of exercise that is likely to cause shin splints in the first place.If you have shin splints, don't return to straining exercise until you've been pain-free for at least 2 weeks.Take it easy when you do.
Step 2: icing shin splints is an effective therapy.
For 15-20 minutes at a time, apply ice packs to the shin.For several weeks, repeat this many times a day.Wrap ice packs in a towel to protect your skin.
Step 3: OTC medications can help manage pain.
Take either aspirin or naproxen according to the instructions in the package.Don't exceed the recommended amount.Any medication can interact with other drugs and cause side effects.Talk to your doctor if you have any concerns.
Step 4: Arch supports make shins easier to work on.
Talk to your doctor about the best insoles for your foot.Take the stress off of your healing shins by putting shock absorbers inside your shoes.If you want to prevent the return of shin splints, you need to use shoes with proper support and padding.
Step 5: Additional swelling may be reduced by this.
You should wear compression sleeves over your calves and shins while you treat your shin splints.Circulation in the area is improved by the compression.These sleeves are called compression bands.
Step 6: Stretching can relieve pain.
Get into a kneeling position with your shins against the floor and your feet facing in the opposite direction.Lift your knees up off the ground to put more pressure on your feet and shins.For however long is comfortable to hold the stretch for.Try something different if you feel like a stretch increases your pain.
Step 7: Take your legs out in front of you and sit on the floor.
When you feel a good stretch, flex your toes forward.Pull your toes all the way back towards you as you hold the position.As comfortable as possible, repeat as many times as you please.If you want to build strength in your shins, loop an exercise band around your toes.
Step 8: There is foam rolling on your shins.
Get on your hands and knees with the foam roller by placing it on the floor.Roll your shins over the foam roller.A foam roller is used in physical therapy.If you don't have one, you can order one online.
Step 9: While your shins heal, low impact exercises are fine.
Sub in some low-impact aerobic workouts for your regular workouts to keep moving while you wait for shin splints to go away.If you want to do yoga, use a stationary bike or elliptical machine.If any type of light exercise makes your shins hurt while you have shin splints, stop doing it and switch to something else.
Step 10: A general doctor can refer you to a doctor.
If you don't feel better after a week of trying to get rid of shin splints on your own, make an appointment with your doctor to have your legs looked at.If you feel like your shin splints are getting worse, immediately seek treatment.If you are sure you have shin splints, you could contact a doctor.A doctor will be able to diagnose and treat your pain.