For those who do a lot of strenuous physical activity that involves repetitive running, such as soccer, rugby, football and track, you are putting yourself at risk for shin splints, TheACC.com, the website for the collegiate sports Atlantic Coast Conference. Taking some relatively simple steps to manage the pain and other symptoms of shin splints is important so that you can return to your sport as soon as possible.
Rest
Most active athletes do not like the idea of resting, either when training or participating in their sport. But rest is good advice and an important step to take if you suffer from shin splints, notes MayoClinic.com. If you are participating in active soccer training or drills and you begin to feel pain that may run from below your knee to the top of the ankle, either in the front or back of the shin, it is important to stop all activity and rest. Rest and treatment will help you avoid muscle or nerve damage that could be made worse if you continue the activity. It will also help you recover more rapidly. You may require a few days of rest prior to trying to play again. Once you return to the team, if you experience pain again upon stretching or warning up, it is a signal that you require more rest to heal.
Ice
Treat shin splints with ice, advises MayoClinic.com. An instant ice pack and a stretch wrap bandage will do the job. Be sure to read and follow the manufacturer's directions to activate the pack. Place the ice pack on the painful area, and wrap loosely with the stretch bandage. Either sit or lay down, and if possible, elevate the injured leg. Ice can damage the skin, especially if your skin is sensitive, so you might want to place a barrier, such as your sock, between the ice pack and your skin. The ice will help the pain and reduce swelling. You may leave the ice pack in place for 20 minutes and apply four to eight times a day.
Stretching
Proper muscle stretching is important before beginning any strenuous activity like soccer. A good stretch of the calf muscles may help prevent injury and decrease painful symptoms, suggests TheACC.com. A suggested method for stretching includes standing with your feet forward facing a wall. Lean forward, and put your hands against the wall while keeping both heels on the ground. Bend your elbows and lean in toward the wall. You should be able to feel a gentle stretch in your calf muscles. There are other more aggressive stretches that you can do, but if you have been injured, check with your trainer or health care provider before stretching to prevent further injury.
Taping
Some athletes feel that the compression from taping an area can reduce pain, reports TheACC.com. If you do decide to tape your shins, use a non-adhesive tape that will stretch to accommodate movement. Do not tape if you are allergic or if your skin is broken or irritated.
Cleats and Orthotics
It is essential to be sure that your cleats are comfortable and that they fit well. If they are broken down, it is time to replace them. Orthotics used in the cleats can be useful if you pronate or flatten the foot when you walk. If you are not sure if this is adding to your problem, a visit to your health care provider can help determine your need for orthotics, notes MayoClinic.com.
