Shin splints are a condition that is caused from too much consistent force on the lower leg muscles or from bad exercising mechanics. The actual clinical name for shin splints is medial tibial stress syndrome (MTSS). When you develop this condition, pain is felt on the lower front part of your shin. There are several ways this condition can be treated without the use of conventional drugs.
RICE
The acronym RICE stands for rest, ice, compression and elevation. Within the 48 to 72 hours that you first experience shin splint pain, wrap an ice pack or bag of frozen vegetables on your shin and elevate it while you are resting. Place it on there 3 to 4 times a day for 15 to 20 minutes.
Another way you can treat your pain with ice is by doing an ice massage. Fill a paper cup with water and place it in the freezer. After it has become frozen, cut away the paper and use the block of ice to massage your shin. Go in circular motions and do this 3 to 4 times a day for 5 to 10 minutes.
Heel Walks
Corrective exercise is one of the best ways to treat shin splints. This can not only treat the current pain, but it can also prevent it from happening again. Heel walks are an exercise that is done by lifting your toes off the ground and walking. Walk on your heels with your toes pointing forward for about 60 feet, then turn your toes outward and walk for 60 feet, then turn your toes inward and walk for about 60 feet. You can also do this exact same pattern by walking on your toes instead of heels. This is a corrective exercise that strengthens the calves and anterior tibialis muscles that are located on the front of the shins.
Step Downs
To do heel step-downs, you need to have access to a step on a stairway or you can use aerobic step blocks. Stand on the step sideways. Come up on your heels, step down one foot at a time and then step back up one foot at a time. Go back and forth 10 to 12 times and do 4 to 6 sets.
Shin Raises
Stand about the length of your foot away from a wall with your back to it. Lower your body into the wall until your shoulders and butt come in contact with it. Lift your toes up towards your shins as high as you can, then lower them back down. Do 12 to 15 reps and 2 to 3 sets.
You can also do single leg raises by placing one foot flat against the wall. Then follow the same procedure that you did with both feet down.
Orthotics
Shin splints can often occur when you over-pronate or roll your ankle inward while you are running. This can be treated by seeing a podiatrist and getting fitted for orthotics. These help support your arch and reduce the tendency of your ankle to turn in.
