"Shin splints" is a term that refers to pain along or just behind the shinbone, or tibia. The most common cause is inflammation of the muscles and tendons surrounding this bone that occurs from repeated activity or over-training. If you believe you have shin splints, you should visit your doctor for diagnosis and treatment. Treatment can include rest, activity modification, medication, exercises and as a last resort, surgery.
Nonsurgical Treatment Method
A majority of individuals who develop shin splints can be treated conservatively. Treatment includes resting for several weeks; however, this will be a judgment call by your doctor. Your doctor may also allow you to modify your activity. For instance, he may advise that you swim or use an elliptical machine as opposed to running. Your doctor may also prescribe anti-inflammatory medications or the use of over-the-counter medications. Mild compression and icing can also help alleviate the pain caused by shin splints. You can also consider the use of arch supports, which can help take the stress off your shins while exercising. When you are allowed to return to your normal activity, begin slowly and always warm-up before engaging in sports or exercise.
Surgical Treatment Method
Very few people require surgical treatment for shin splints, according to the American Academy of Orthopaedic Surgeons. However, surgery may be required if your shin splints are complicated by a condition known as "compartment syndrome." Compartment syndrome occurs when pressure within the muscles builds to dangerous levels. A procedure called a fasciotomy is performed to reduce the pressure in the lower leg. Following surgery, you may need to use crutches for a few days. Most patients are able to resume their normal activity levels within 8 to 10 weeks following surgery.
Standing Achilles Stretch
Stretching can help relieve and prevent shin splints. Flexibility is very important in preventing injuries to your lower leg. An Achilles heel stretch helps to strengthen the muscles in your lower leg. To perform this stretch, stand up straight and take one large step backwards. Bend the back leg, pushing your heel toward the ground. Your front leg should be bent at the knee with your toes facing forward. Slowly bend the knee of your back leg so that you feel a stretch in your lower leg. Hold this position for a count of five seconds. Relax and repeat. Complete one set of five repetitions for each leg.
Kneeling Stretch
A kneeling stretch helps strengthen your shinbones. Kneel on one foot and place your body weight on your other knee. Keep your heel on the ground and ease into this stretch by slowly leaning forward. This stretch can put a lot of pressure on the Achilles. Hold this position for a count of 30 seconds. Relax and repeat with the opposite leg.
Assisted Stretch
A partner assisted stretch can help strengthen the muscles in the front of your legs. Sit on the floor with your legs fully extended in front of you. Your heels should be on the ground with your feet in a relaxed position. Allow a friend to place his hands on the top of your feet. Your friend should then push straight down on your feet -- in the direction of the floor. When you feel a stretch in the front of your legs, have your friend hold this position for a count of 30 seconds. Relax and repeat. Complete one set of five repetitions of this exercise.
Other Exercises
There a large number of exercises that can be used in the treatment and prevention of future shin splints. They include toe walking, heel walking, lunges, calf raises, drawing the ABCs using your foot and ankle, picking up marbles using your toes and grabbing a towel using your feet.
