How to Apply Ice to Shin Splints

Shin splints, or medial tibial stress syndrome, is an injury common among exercisers who walk or run on hard surfaces. The muscles and tendons become inflamed, with pain along the inside portion of the lower leg. The pain may also occur on the outside or center of the leg. Tenderness, swelling and sharp pain are all symptoms of shin splints. Treatment includes cryotherapy and rest. Cryotherapy is any therapy that utilizes ice or the application of a cold pack. Placing ice on the injured area following a workout constricts blood vessels to help relieve pain and swelling.

Things You'll Need

• Plastic bag
• Ice
• Towel

Show More

Instructions

• 1

  Place two cups of ice in a plastic bag.

• 2

  Place a towel on the floor under where you will be applying the ice to catch drips.

• 3

  Sit on a flat, level surface. Place a couple of pillows under your ankle to elevate your leg above the level of your heart. Elevating your leg will slow circulation to the area to help prevent swelling.

• 4

  Place the ice on your shin. If the bag feels too cold, put a thin layer of cloth or plastic between the bag and your skin.

• 5

  Leave the bag in place for 10 minutes.

• 6

  Perform an ice massage for five to 10 minutes. Beginning near your ankle and working upward, rub a piece of ice along your shin in small circles. You can also use a cryotherapy cup with a removable bottom sold in sporting goods stores or make your own by filling a paper cup with water and freezing it. Then tear away half of the paper to reveal ice.

• 7

  Repeat the process three times a day immediately following the initial injury and as needed following activities that aggravate the area.