1. Back Off
Shin splints is a general term for pain occurring along the shinbone, which is common in runners and other athletes who put a lot of stress on this bone and the connective tissues. The best thing for shin splints is rest. In order to give the shins time to heal, avoid running or any high impact sport until the pain is gone. Remember when starting up again to take it slowly. If there's any swelling or pain in the shins, it's not healed enough to start again. Healing shin splints doesn't happen overnight, so be patient.
2. Switch It Up
While waiting for the shin splints to heal, it's not necessary to cut out all exercise. Low impact exercises, such as swimming or cycling, have the same cardiovascular benefits without putting strain on the shins. Aqua jogging is another great option. Make sure to choose activities that put no stress on the injured shins. When transitioning back into previous activities, alternate between the low and high impact sports.
3. Put It On Ice
The pain from shin splints is due to inflammation of the connective tissues and the shinbone. Ice alleviates the swelling from the inflammation, therefore reducing the pain in the shin area. Ice the area four times a day, for 15 to 20 minutes each time. Repeat this for several days. Wrap the ice pack with a thin towel to avoid damaging the skin. While icing, keep the leg elevated. This reduces swelling as well by reducing excess blood in the leg.
4. See a Professional
Schedule an appointment with a physical therapist licensed to treat sports injuries. Not only does a physical therapist help heal painful shins, but also recommends stretches and exercises to prevent them in the future. If the shin splints are so severe that it hurts to walk on them, see a doctor. It's possible that the shins have developed stress fractures. An x-ray and MRI are used to diagnose stress fractures.
5. Pay Attention to Your Shoes
Wearing proper footwear is very important when exercising. It's pointless to treat shin splints just to put those worn out sneakers back on. Padding is essential to reduce the impact on the body. Go to a sporting goods store that has experienced shoe fitters. If new shoes aren't enough to alleviate the shin pain, consider insoles. A podiatrist, or doctor who specializes in foot related problems, is a great place to go for help. Podiatrists special-fit inserts to make sure proper support and cushioning are attained. To prevent shin splints in the future, remember to replace shoes at least every 6 months.
