what to do about shin splints

1 year ago 35

Shin splints are a common overuse injury that can cause pain and discomfort in the lower leg. Here are some steps you can take to treat and prevent shin splints:

Treatment:

Rest: Avoid activities that cause pain, swelling, or discomfort. While youre healing, try low-impact exercises, such as swimming, bicycling, or water running.
Ice: Apply ice packs to the affected shin for 15 to 20 minutes at a time, four to eight times a day for several days. To protect your skin, wrap the ice packs in a thin towel.
Compression: Wearing an elastic compression bandage or sock may prevent additional swelling.
Take an over-the-counter pain reliever: Try ibuprofen, naproxen sodium, or acetaminophen to reduce pain.
Use insoles or orthotics for your shoes: Shoe inserts may help if you have flat feet or weak ankles.
Replace your shoes: If your shoes dont have enough support or are worn out, get a new pair that will cut down on stress to your shins.
Work with a physical therapist: They can use therapies that may help with the pain. They can teach you exercises to strengthen your leg muscles.

Prevention:

Wear shoes that fit and support your foot well. If you have flat feet or high arches, consider getting shoe inserts.
Warm up and stretch before and after exercise. Focus on stretching the muscles in your lower leg.
Increase your training slowly. Do not overdo your exercise routine. Increase the duration, intensity, and frequency of your exercise regimen gradually.
Cross train and add in low-impact exercise, such as swimming or biking.
Avoid hard surfaces. Consider changing the surface that you train on.
Be pain-free for at least 2 weeks before returning to your exercise routine. Do not return to your previous level of intensity. Go slower, for a shorter time.