Shin splints can be very painful, but following this simple guide to how to treat shin splints can ease your pain.
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Shin splints refer to the inflammation of muscles, bone tissue, and tendons along the tibia. It manifests itself as pain along the inner edges of the tibia.
It usually occurs when bone tissue and muscles in the legs are overworked by repetitive tasks. Lifestyle changes such as suddenly increasing workout frequency or changes in intensity and duration such as running on hills or longer distances may cause one to develop this condition. Other factors include:
Experiencing pain and swelling along the border of your tibia is the usual symptom of shin splints. Other common symptoms include:
Shin splints can be very painful but there are a lot of ways to treat it at home.
It is important to stop any activity that may be putting stress on your shins to let it heal. Avoid strenuous activity to not cause any more damage.
Elevating an injured area can help move fluid away from that particular part of the body to lessen swelling and pain. Keep the affected leg elevated for at least 2 to 3 minutes by supporting it with a pillow or towel roll underneath.
A cold compress can be placed on your shins whenever you feel the pain to reduce swelling. Keep doing this for about three days, or stop sooner if you’re no longer in pain.
Compression bandages with elastic wrap can be used to apply ice to the injury. Wrap the ice bag or cold compress with the bandages to keep it steady on your legs.
You can massage your shins with your hands or foam rollers for added relief.
Doing stretching exercises can help relieve tight or painful shins. The standing anterior tibialis shin stretch is very easy to do and doesn’t require equipment or a lot of space.
Standing Anterior Tibialis Shin Stretch
Medicine such as ibuprofen, aspirin and naproxen decrease swelling and ease pain. Please consult with your doctor first before taking any medicines because they may have side effects.
Consulting with a doctor about proper footwear and shock-absorbing insoles may help ease your pain.
Experts in physical therapy can help by giving you routine exercises to strengthen the muscles in your legs.
It usually takes two to four weeks to recover from this condition. If the pain disappears within that time frame, you can start exercising with less intensity. If you start to experience pain, however, you must stop exercising immediately. Some people can take up to three to six months to fully recover from shin splints.
Here are some signs that your shin splints are fully recovered:
Check out this informative video from Physical Therapy Video to learn some easy at-home treatments for shin splints:
In the end, overworking yourself can cause you to develop shin splints. It is very important that you pace yourself while exercising to avoid injuries. Shin splints can very painful, but taking time off and trying out home treatments can make the symptoms go away. Remember to stay off physical activity for at least two weeks after developing the symptoms. Be sure to see a doctor if the symptoms aren’t improving or if they’re getting worse.
What at-home treatments have you tried for shin splints? Tell us in the comments section below!