1. Often Self-Diagnosed
Shin splints are one of the most common running related injuries and are usually self-diagnosed because of the radiating pain felt along the lower inside tibia, often referred to as the shin. Mild swelling may accompany the pain and the condition may be sporadic or continual. Shin splints occur as a result of overexertion on the tibia and the connective tissues that attach the surrounding muscles to that bone. Any activity that strains the shin, such as running on an incline, sports that involve frequent stops and starts and even wearing ill-fitted footwear has the potential to cause shin splints.
2. Surface Matters
Train on soft surfaces to reduce the impact and shock delivered to your leg. If you're running outside, choose soft dirt, grassy areas or sand. Avoid hard asphalt and concrete, which are destructive to your legs.
3. Heal Thyself
To treat shin splints at home, rest, apply ice to the affected area and take an over the counter pain reliever, such as ibuprofen. While your leg heals, continue exercising, but focus on low impact activities, such as walking, biking or swimming. While you rest, elevate your leg and apply ice packs for 15 minutes, four times a day to reduce any swelling. Have your foot fitted properly for a running shoe by a professional shoe salesperson and consider purchasing ready made arch supports to wear inside your shoe.
4. Consult a Professional When All Else Fails
For pain that is severe or doesn't go away with home remedies, consult your doctor. You should let your doctor know if you've had a recent injury to your leg, if your leg is overly swollen or hot to the touch or if the pain continues even while resting. Your doctor may take an x-ray of your leg to determine if there are any stress fractures. Depending on what your doctor determines, he may suggest walking with crutches while your leg heals or using custom-made arch supports made from a plaster cast of your foot.
5. Prevention is the Best Medicine
You can reduce the discomfort of shin splints or even better prevent them altogether. In addition to wearing proper-fitting shoes and incorporating low-impact exercises into your running regime, you can strengthen your shins. Stand with your feet flat on the floor and raise up slowly so that you are on your toes. Repeat this exercise 10 times. You can increase the difficulty of this exercise periodically by adding hand weights. Most importantly, however, you should rest at the onset of pain and be careful not to overwork your shin. When you do resume running, do it gradually.
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