The pain of shin splints can make it difficult for athletes to keep up a regular training schedule. The bothersome injury develops when the tissue connecting the tibia--the shin bone--to the surrounding muscles becomes inflamed and irritated, according to New York University's Langone Medical Center. Shin splits most commonly develop after a period of being inactive. Although painful and bothersome, shin splits are rarely serious and can typically be treated at home.
Rest
The best care for shin splints is to rest. The injured tissue can take about a week to heal, according to MedlinePlus. However, even though you are no longer experiencing pain you should avoid running for two to four weeks after the shin splints develop. During this time you can engage in more low-impact exercises such as bicycling to help you stay in shape.
Ice and Elevate
Many athletes cannot afford to stray from their training regimen for two to four weeks. In these cases, you will need to adopt a treatmen plant to help minimize pain and allow the tissue to heal. Regularly icing your shins is a good way to relieve the discomfort. Place ice packs on your shins for 15 to 20 minutes at a time throughout the day, MayoClinic.com advises. While icing your shins, keep them elevated--with your feet above your heart--to minimize the swelling. Also try to sleep with your legs elevated to alleviate swelling. While up and about, wrapping your shins with a loose bandage can help to control inflammation.
Pain Relief
Common, over-the-counter pain relievers can also help alleviate some of the pain and discomfort that comes with shin splints, MedlinePlus reports. Choose products that are anti-inflammatories, such as ibuprofen and acetaminophen. Always carefully follow label directions with regard to proper dosing and frequency of use to prevent adverse effects from the medications.
Shoes
Wearing the proper shoe can help to minimize shin splints. A sports trainer or orthopaedist can recommend a shoe that is best suited for your activity as well as the shape and size of your foot. Your doctor may also recommend using an orthotic shoe insert so you get proper arch support, according to the Langone Medical Center.
