Stiff muscles, poor footwear and overuse or overtraining can all cause shin splints in runners and athletes who perform high impact exercise. This painful condition occurs when muscles and tendons in the lower legs pull on the tibia bone along the shin. You can take several steps to speed up your recovery from this injury so that you can return to regular exercise.
Rest
Rest your legs as soon as you begin to feel pain in the shins. Running through the pain can cause the condition to get even worse. Do not run or perform any other high impact exercise for 48 to 72 hours. Take elevators instead of stairs whenever possible, and avoid walking long distances on concrete or other hard surfaces. If the pain in your shins makes walking difficult, walk on crutches for a few days. You can stay fit during this rest period with low impact exercise such as swimming laps or riding a stationary bike. Do not resume running or high impact exercise until your shins have healed completely.
Remedies
Speed up your recovery with simple home remedies. Applying ice packs to your shins for 15 to 20 minutes can help speed recovery, according to MayoClinic.com. Apply the ice packs four to eight times a day for a few days. Wrap the ice packs in paper towels to protect your skin. Massaging or applying heat packs to the shins can also help the legs heal, according to the Stretching Institute. You can reduce swelling in the injured shins by elevating your legs.
Address the Problem
Remove the cause of the shin splints to avoid worsening the condition or getting shin splints again. If you have been exercising in worn out or uncomfortable shoes, purchase new athletic shoes. Runners should replace their shoes after every 350 to 500 miles run, according to MayoClinic.com. Adding arch supports to your shoes can also help reduce the stress you put on your shins. Stretch the muscles in your lower legs regularly to keep them flexible, and perform lower leg strength-training exercises to make the muscles stronger. Strong, supple muscles can handle more impact and wear.
