5 tips to recover from shin splints

FOOT HEALTH RESOURCE CENTER

5 Tips to Recover from Shin Splints

YOU TRY TO DO THE RIGHT THING FOR YOUR HEALTH.

You start walking or running, or increase the

exercise you already do, and bam—you're hit

with nagging pain and pressure radiating

down the front of your lower leg.

The culprit could very well be shin splints, a

common injury when you're starting or

increasing physical activity.

Shin splints can affect the inside or outside of

your shin bone, called your tibia.

If you’re not careful, shin splints can lead to a

stress fracture—a small crack in the bone—

which becomes more serious if

left unaddressed.

Thankfully, you can resolve most cases of shin

splints by following these 5 tips.

1. First, to relieve the pain and alleviate the aggravation,

follow the classic RICE principle:

• Rest

• Ice

• Compression

• Elevation

Ice

Use an ice sleeve or wrap to help cool and

massage your shins.

Rest

Stop or reduce your physical activity for a

while, to allow the tissue to heal.

Elevation

Lie down with your legs raised above your

heart to reduce blood flow.

Compression

Use wraps or sleeves to increase circulation

and decrease pain.

2. Wear shoes with proper support and a good fit.

Get rid of worn-out shoes that have lost

their support.

You may also add additional cushioning to

your shoes.

Because shin splints often result from high

impact exercise and activities, heel cushions

and cushioned insoles can help you better

absorb shock.

3. Try wearing compression wraps or calf sleeves,

which provide stability and prevent further

trauma to the tissue and muscle.

4. Strengthen your leg muscles

with calf raises, leg presses and

other exercises.

5. Warm up your muscles properly

before any physical activity.

Stretch properly, especially your Achilles

tendon and calf muscles, before and after

any exercise.

It may take a few weeks before your shins are

feeling back to normal.

Be patient—restarting your activity too soon

could just aggravate the pain again.

FOOT HEALTH RESOURCE CENTER

For more information about treating and preventing shin splints from the experts at FootSmart and the Podiatry Institute, visit www.footsmart.com/Foot-Health-Resource-Center.