Shin splints, also known as medial tibial stress syndrome, occur from an overload on the muscles and tendons that link to the shin bone, or tibia. Shin splints commonly occur in runners or other people who engage in similar activities that pound on the shins. The pain of shin splints, which runs down the front of the lower leg, flares up when you begin exercise, generally eases as your body warms up, and then ends during rest. If the pain does not stop when the activity ends, the injury might be a stress fracture instead of shin splints. Shin splints generally do not require medical treatment.
RICE
"RICE" is the mnemonic for treatment of minor sports injuries: Rest, Ice, Compression, and Elevation. For shin splints, rest by stopping any activities like running or basketball that involve pounding on the shins until the pain and swelling are gone. While the shins heal, other exercise regimens such as swimming, biking, water running or yoga can help maintain overall muscle tone. Ice the shins for 15 to 20 minutes per session at least three times a day until they heal. Compress the shins with an elastic bandage or an elastic sleeve when active. Elevate the shins by propping the lower legs on a pillow as you sit or sleep to keep the shins higher than your heart and reduce swelling.
Medication
Over-the-counter pain relievers like aspirin, acetominophen, naproxen or ibuprofen can reduce the pain and swelling associated with shin splints. These non-prescription pain relievers combined with the RICE regimen should quickly eliminate any discomfort from shin splints.
Exercises
Exercises that pull the foot back towards the lower leg against resistance strengthen the muscles of the shin, which will speed healing and help prevent recurrences. While healing, if you can bear weight on your heels without any pain or swelling, the Merck Manual suggests three repetitions of walking with only the heels touching the ground for 10 to 15 feet. For those who cannot bear weight without pain during healing, another option is to "write the alphabet" in the air with your feet. Several times a day as you sit, lift one foot slightly off of the floor and trace the upper case alphabet in the air, followed by the lower case; then switch feet. The writing action engages the shin muscles without putting any pressure on them.
Foot Support
To help shin splints heal more quickly and to prevent a recurrence when you return to a normal exercise routine, use proper footwear. When the soles of shoes show signs of uneven wear, it is time to buy a new pair. Make sure that the shoes provide adequate cushioning and support, especially at the heel and arches. In-shoe arch supports are available ready made or can be custom fit. Arch supports disperse the stress on your shin bone during activity, according to the Mayo Clinic.
