- Shin splints usually subside on their own.
- Rest is what you really need if you are suffering from shin splints.
- You can resume your activities after the pain is completely gone.
That intense pain you get while running, exercise or by just pressing your shins is sometimes is just too unbearable. Sometimes the pain is so severe that it makes running impossible; it tends to subside as you stop running and take a rest.
Shin splints usually subside on their own and often require no treatment. But here are some treatment methods to provide some quick relief from shin splints as early as possible.
Rest is what you really need if you are suffering from shin splints. If you have been practicing some high intensity workouts, it is now the time to shift to some low intensity exercises and physical activities. Rest until the pain completely disappears. If you do not give your body the amount of rest it needs to heal itself, the pain will only continue to worsen and may even completely stop you from doing any form of exercise or sport. So give your body some rest and let it heal at its own pace.
2. Apply Ice
Apply some ice over the affected area to reduce any pain or swelling. Do this every 3 to 4 hours and leave it on for about 20 to 30 minutes. Continue to do this every day for about 3 to 4 days or until the pain completely disappears.
If icing does not seem to work for you, then take some over-the-counter pain medications such as nonsteroidal anti-inflammatory drugs like Ibuprofen or aspirin to alleviate your pain. But do remember that these drugs have side effects such as bleeding and gastric ulcers, therefore do not use them unless it is really necessary. Speak to your doctor before taking any of these medicines.
Keep your leg bandaged until the pain disappears. Bandaging the leg will help to support your leg as well as to minimize the movement of your legs. You can use compression stockings as well.
Start to use orthotics for your shoes. These can be used to avoid your feet collapsing when you try to stand up.
6. Stretching and Strengthening Exercises
Do some stretching and strengthening exercises twice a day to strengthen your feet, ankles, calves and hips. If your lower body is weak, then all the stress you place on your body will be handled by your shin bone and therefore makes you more susceptible to shin splints. Therefore, strengthening your lower body will help distribute the weight evenly and thus reduce the load on your shin bones.
7. Choose Good Shoes
Go to a shoe store and select a pair of shoes with the help of a sales associate that is comfortable for you while running. They should also provide adequate support and traction.
You can resume your activities after the pain is disappeared completely, but make sure that you do not start any high intensity workouts suddenly. Start with low-intensity exercises and progressively increase the intensity and duration of your workouts to prevent shin splints in the future.