Medial tibial stress syndrome, or shin splints, refers to pain and swelling along or behind the inner edge of the tibia, the large bone in the lower leg. The condition often develops when an individual begins to run or exercise after being inactive for some time. Risk factors include wearing ill-fitting shoes, having flat feet or high arches, exercising without warming up or over-training. At first, the pain eases when the muscles warm up, but will become constant if left untreated over time. At-home treatment is usually successful, but surgery may be required in extreme cases.
Step 1
Individuals must rest the leg for at least one week and avoid running for two to four weeks. Until the shin heals, they should choose low-impact activities such as swimming or cycling.
Step 2
People should wrap the leg in an elastic bandage, beginning at the toes and spiraling it upwards. The bandage should then be applied snugly, but not tightly. Securing the end with tape will hold it in place.
Step 3
Individuals should apply ice packs to the shin four to eight times a day, 15 to 20 minutes at a time, for several days. Using a commercial ice pack or a frozen bag of peas wrapped in a towel to protects the skin. Ice constricts the blood vessels and reduces inflammation, swelling and pain.
Step 4
People should elevate the leg at about heart-level when lying down to reduce swelling. Using a bed pillow or a wedge pillow helps with elevation.
Step 5
Exercising the leg gently will help strengthen the muscles of the lower legs, according to the Merck Manual. One activity involves standing up, rising slowly on the toes and lowering the heels to the floor, doing three sets of 10 repetitions with a one-minute rest between sets. Individuals should then stand on their heels and walk 10 to 15 feet, repeating three times.
Step 6
Activity must be increased carefully. If the shin isn't completely healed, resuming the usual exercise program may increase the pain, so easing back into running or sports gradually is best.
Tips and Warnings
- Wearing supportive, properly-fitting shoes helps to prevent shin splints. Arch supports, available over-the-counter or by prescription, can help to reduce the stress on shins. Strengthening the calf muscles and improving flexibility can help to prevent future shin pain.
- Individuals should seek immediate medical attention if they experience shin pain after a fall or accident, if the shin is hot and inflamed or if the swelling worsens, according to MayoClinic.com. Health care providers should be contacted if symptoms do not improve after several weeks. Aspirin and nonsteroidal anti-inflammatory medication such as ibuprofen and naproxen can cause bleeding or kidney problems in certain people, according to Drugs.com. People should always read the medicine label and follow the instructions when using these medications.
Things You'll Need
- Ice pack
- Elastic bandage
- Tape
- Pillows
- Over-the-counter medications
