Download - 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.