Running on hilly terrain raises your heart rate, making it an effective cardio exercise -- but running up a hill creates extra pressure on the feet, possibly causing shin splints. Shin splints aren't serious and don't usually require medical treatment. On rare occasions, they may be severe enough to require a doctor's care. Consult your doctor before using any home remedy to treat shin splints.
Symptoms
When running up and down hills, you might not notice any pain. But once you stop, shin splint symptoms are generally the most noticeable. When you pound the pavement or another surface, the connective tissues around the shins become inflamed, causing shin splints. Common symptoms include swelling in the lower leg and pain in the inner part of the shin. Sometimes the shin is so inflamed, even touching it is painful.
Home Remedies
As soon as you notice pain from shin splints, take a break. Do not continue to run, or the pain may get worse. If you ignore shin splints, you risk developing stress fractures in your shins.
Shin splints are treatable at home and usually heal within one week. Rest your legs, and apply an ice pack wrapped in a washcloth for 20 minutes, two times every day. Even after your shin splints are gone, wait one to three weeks before starting your running routine again, recommends orthopedist Andrew L. Chen, M.D., in his article "Shin Splints."
Over-the-Counter Treatments
The pain and discomfort of shin splints occur because the connective tissue and muscles surrounding your shin bone become swollen and aggravated. Taking over-the-counter pain relievers, like acetaminophen or ibuprofen, reduces the swelling and pain of shin splints while they are healing. Although a pain reliever won't heal the muscle damage that causes shin splints, it might make the pain more bearable while you rest.
Prevention
Although running on an incline puts enough extra pressure on the feet and legs to cause shin splints, other factors might be playing a part -- such as ill-fitting, unsupportive shoes. To prevent shin splints, replace your shoes after you've worn them for 300 to 500 miles, writes Candace Karu of "Running Times" magazine. Running on a flat surface instead of on hilly terrain also puts less pressure on your shins.
If you've changed your terrain and your shoes and are still experiencing shin splints, consult your doctor. He might recommend orthotics or special inserts that provide more arch support for your feet. To prevent a recurring problem, your doctor might also recommend calf-strengthening exercises, such as rising up on the balls of your feet 10 times, as soon as your shin splints heal.
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