Shin splints are a result of a strain on the muscles and connective tissue, including the tibialis anterior and posterior, which attach to the shinbone. The injury is usually the result of sports with sudden stops and starts, such as football. You can also develop them from continuous motion where your foot is extended for long periods of time, such as with downhill skiing. The primary symptom of shin splints is pain in the front and inner part of your shin while walking or running. In more severe cases, you may feel the pain when not moving.
Step 1
Rest your legs for at least 72 hours after you develop shin splints. Avoid downhill skiing and other activities that might aggravate the injury, such as running or jogging downhill. Switch to low- or non-impact exercises such as cycling, swimming or the elliptical trainer.
Step 2
Take an over-the-counter painkiller, such as ibuprofen, acetaminophen or naproxen. Follow the manufacturer's instructions for dosing.
Step 3
Apply an ice pack to your shins during the acute phase of your injury -- approximately two to seven days -- to relieve pain and swelling. Use the ice pack up to eight times per day for 20 minutes at a time.
Step 4
Stretch the muscles, tendons and ligaments on the front of your leg once the acute pain and swelling has passed. Point your toes or sit on your heels and hold each stretch for up to 30 seconds. Stop stretching if you feel severe pain in your shins.
Things You'll Need
- Over-the-counter painkiller
- Ice pack
References
- Mayo Clinic: Shin Splints
- "Sports First Aid and Injury Prevention (American Academy of Orthopaedic Surgeons)"; Ronald P. Pfeiffer; 2008
