You can get shin splints, a lower leg injury, by running on hard surfaces, overworking your legs, exercising with stiff muscles or exercising in improper footwear. When you strain the muscles and tendons in your lower legs, they begin to pull on the tibia bone, causing pain along the shins. You can recover from shin splints by following certain strategies. Over-the-counter medications such as aspirin and ibuprofen can help ease the pain while you heal. If your shin splints do not go away after a few days, consult your doctor.
Rest
Rest as soon as you feel pain in your shins. Avoid high-impact forms of exercise such as running, stair climbing and dancing for two to three days while you let your legs recover. Do not try to run through the pain. Running with shin splints can hinder healing and make the condition much worse. While you rest your legs, you can perform low-impact, non-weight-bearing exercises such as swimming laps or riding a stationary bike. If the pain makes it difficult for you to walk, use crutches for one or two days. Resume high-impact exercise gradually only after your shins have healed.
Ice
Applying ice packs to the injured shins for 15 minutes at a time can help heal shin splints, according to MayoClinic.com. The ice can also reduce pain and swelling in the area. Wrap the ice packs in thin paper towels to protect your skin from the cold.
Elevation
Elevating your legs can also help to heal shin splints and reduce swelling, according to MayoClinic.com. Sleep with your legs elevated if you can, or elevate them for short periods while you read or watch TV.
Heat and Massage
Heat and massage can help heal the muscles and tendons associated with shin splints, according to the Stretching Institute. Apply hot packs to your legs for 15 minutes at a time and gently massage the muscles along the shin.
Prevention
Prevent shin splints in the future by wearing well-fitting footwear that supports your arches. Stretch regularly to keep your calf muscles and tibialis anterior muscles supple and flexible. Stretch before and after exercising. Perform strength-training exercises several times a week to strengthen the muscles in your lower legs. Avoid running long distances on hard surfaces such as concrete or asphalt.
