How to Help Shin Splints

Runners, joggers and other athletes who experience frequent impact pressure along the front of their shins may develop soreness extending from the front of the shinbone to the sides of the calf. According to MayoClinic.com, shin splints (medial tibia stress syndrome) are a result of overloading the muscles and tissue that attach to the shinbone when the athlete puts repetitive pressure on the area by running on an uneven surface or engaging in an activity, such as tennis, where frequent leg movements are abrupt. Fortunately, shin splints respond well to treatment.

Things You'll Need

• Ice
• Elastic bandages
• Over-the-counter painkiller
• New athletic shoes (optional)

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Instructions

• 1

  Take a break or switch to a low-impact exercise to give your shins a rest. The pain and tenderness from shin splints need time to heal. Swimming is an effective cross-training exercise that will not exacerbate the pain. For endurance training, use a step-machine or an elliptical trainer to build stamina without subjecting your shins to more impact.

• 2

  Ice the pain. Place ice cubes in a plastic zip-type bag and apply them for 15-minute intervals to the tender area. Ice reduces and prevents swelling and is most effective right after an impact exercise. Elevate the leg and wrap with elastic bandages to further reduce swelling.

• 3

  Stretch and strengthen the shin muscles. EmedicineHealth.com recommends gradually increasing the muscular strength in the shins and in the supporting foot and ankle area to reduce the effects of impact exercise. Stretch before and after running, paying special attention to the lower leg area. Try standing on a step with only the front half of your foot on the step while holding onto the rail for support. Slowly lower your heels as far as you can and then elevate yourself on your toes. Repeat the stretch 10 times.

• 4

  Use an over-the-counter (OTC) pain reliever, such as ibuprofen or acetaminophen, to ease the pain and to reduce swelling. In combination with rest, ice and elevation, a pain reliever may help reduce the discomfort. Do not exceed the dosage recommended on the package. If the pain continues or worsens, see your physician to rule out a stress fracture.

• 5

  Purchase a new pair of athletic shoes if yours no longer provide adequate impact absorption. The repetitive shock on the tibia (shinbone) during running or other sports increases when athletic shoes lose their ability to absorb excess impact.