Characterized by brief episodes of pain that eventually morph into a persistent painful ache along the front of the legs, shin splints most commonly affect runners. According to The Stretching Institute, shin splints occur when the leg muscles become overworked, causing the associated tendons to partly tear away from the bone. Unfortunately, once shin splints have developed during a run, they cannot be relieved quickly or easily. Instead, the treatment for shin splints takes several days and requires patience and relaxation.
Step 1
Rest the legs for at least 48 hours following the development of shin splints. Although most runners might not like this step, it is necessary to ensure proper recovery. After 48 hours, resume a low-impact exercise routine, such as swimming, cycling or using the elliptical. Because these exercises do not require the legs to absorb the full weight and impact of the body, they should not trigger shin splints. Ease back into light jogging after five days and resume your running routine after seven or eight days, as long as the shin splints have eased.
Step 2
Ice the shins in regular intervals for the first 48 hours. Wrap an ice pack in a thin towel and apply the cold pack to the shins. Allow the ice to numb the area and relieve the pain for 10 minutes to 15 minutes. Repeat this step every two to four hours for the first 48 hours. After the 48-hour period, simply apply the ice after exercising.
Step 3
Select shoes that support the natural shape and function of your foot. Determine the pronation of your foot, or the way your foot strikes the ground while running. To do this, look at the shoes you currently wear. If the sole of the shoe is worn on the inside, you overpronate while running. If the sole of the shoe is worn on the outside, you underpronate. If both the inside and outside soles are worn evenly, you pronate naturally. A sales representative at your local shoe store can help you select a running shoe that best matches your pronation style.
Step 4
Choose a running surface that will not aggravate your shin splints. As explained by certified personal trainer Jen Mueller on SparkPeople.com, hard surfaces aggravate shin splints more than soft surfaces. When running, choose an all-purpose track, smooth dirt trail or grassy area.
Step 5
Stretch the shin muscles before and after running. Sit in a chair with your knees bent and feet flat against the ground. Keeping your left heel on the ground, lift the toes of the left foot into the air. Continue drawing the foot towards the shin as far as possible, keeping the heel on the ground. Once the foot reaches its maximum stretch, hold for 10 seconds and release. Repeat the same stretch with the right foot. For best results, repeat this stretch at least 10 times with both feet.
Things You'll Need
- Ice pack
- Towel
- Running shoes, old
- Running shoes, new
- Chair
Member Comments