Caring for Shin Splints

Shin splints cause pain in the inside lower half of the shin. Pain often eases after exercise and worsens the next morning. Sometimes there is swelling and/or bumps along the shin bone. There can also be pain when the toes or feet are bent downwards as well as redness on the inside of the shin. Shin splints are most often caused by inflammation of the sheath surrounding the tibia, and relief comes from reducing the inflammation.

Resting

• The most effective thing you can do to cure shin splints is to rest to allow the injury to heal. Shin splints are irritated by impact exercises such as walking and running. You can continue to exercise by doing low impact exercises such as swimming, or exercises that can be done from a seated position or while lying down.

Reducing Inflammation

• Ice is the most effective way to reduce the inflammation associated with shin splints. Apply ice to the affected area for 10 to 15 minutes at a time. An additional benefit of icing is that you will be forced to be immobile to allow the injury to heal on its own. There are also anti-inflammatory medications that you can take to reduce inflammation and swelling associated with shin splints. Ibuprofen is an over-the-counter anti-inflammatory drug. If you are seeking care from a doctor to treat your shin splints be sure to ask for other medications that may help to reduce the inflammation.

Stretching

• Tight calf muscles are usually the culprit when there is shin pain. Stretching your calves often helps to relieve the pain of shin splints, and will work to prevent recurrences. One good stretch for tight calf muscles is standing with your balls of your feet on a step and letting your heels hang off. Push your heels down until you feel a good stretch and then hold. Be sure to hold onto a railing for support.