The shins are located on the front bottom part of the leg. When you do a lot of running, you are prone to get shin splints. Known medically as medial tibial stress syndrome (MTSS), shin splints can cause sharp pain in the tibia (shin bone). People who run often or have flat arches are the most likely to experience this condition. Treatments for shin splints can be done by making a few modifications in your daily routine.
Step 1
Take it easy. If you have shin splints and you continuously do high impact activities, you are going to exacerbate your condition. Stop running and jumping, and perform exercises that are still beneficial but without the constant stress on your shins. Examples are swimming, biking, elliptical training and rowing. If your pain is so severe that you need to limp to walk, take a few days off completely and see your doctor about using crutches.
Step 2
Lift it up. Swelling can often occur when you have shin splints. To treat this, elevate your affected leg above your heart when you at home in the evening. To enhance the treatment, apply compression to it by wrapping it with an elastic bandage.
Step 3
Cool it down. The application of ice can help ease pain and reduce tenderness. Apply ice packs, ice wrapped in a towel or a bag of frozen vegetables to your shin. Leave it on there for 15 to 20 minutes at least four times a day for several days in a row. Put a towel around the ice packs to keep your skin protected.
Step 4
Support your arches. Being that flat arches are a problem that can cause shin splints, you can get off-the-shelf arch supports to disperse and cushion stress that your shinbones are under. You can also make an appointment with your doctor to get a custom-made pair made up.
Step 5
Get better fitting shoes. When your shoes are worn out or do not fit properly, your arch and shin muscles can have a lot of undue stress placed upon them. This can exacerbate the symptoms of your shin splints. Talk to your doctor about getting special shoes made up for your foot type and stride style.
Step 6
Take pain relievers. Nonsteroidal anti-inflammatory drugs (NSAIDs) can be found over-the-counter and you can use these for short-term pain relief. Examples of these include acetaminophen, aspirin, ibuprofen and naproxen.
Things You'll Need
- Arch supports
