How do i get rid of my shin splints?

Shin splints are a common problem for runners and other athletes who put a lot of stress on their shins. They can cause pain, inflammation, and swelling in the front of the lower leg. There are a few things you can do to get rid of shin splints, including:

1. Rest. The first step is to give your shins a rest. This means taking a break from running or other activities that aggravate the pain. You may need to rest for a few days or even weeks, depending on the severity of your shin splints.

2. Ice. Applying ice to your shins can help reduce pain and inflammation. Ice your shins for 20 minutes at a time, several times a day.

3. Compression. Wearing compression socks or wraps can help support your shins and reduce swelling.

4. Elevation. Elevating your legs can help reduce swelling and improve circulation. Prop your feet up on a pillow or ottoman when you're sitting or lying down.

5. Over-the-counter pain medication. Over-the-counter pain medications such as ibuprofen or naproxen can help relieve pain.

6. Physical therapy. If your shin splints are severe, you may benefit from physical therapy. Physical therapy can help strengthen the muscles around your shin and improve your flexibility.

7. Custom orthotics. Custom orthotics can help correct any biomechanical problems that may be contributing to your shin splints.

8. Changing your training regimen. You can prevent shin splints from coming back by gradually increasing the intensity and duration of your workouts, wearing proper footwear, and warming up before exercising.

If your shin splints do not improve with home treatment, you may need to see a doctor. Your doctor may recommend additional treatments, such as corticosteroid injections or surgery.

How to prevent shin splints

There are a few things you can do to prevent shin splints from developing in the first place, including:

* Increasing the intensity and duration of your workouts gradually.

* Wearing proper footwear. Running shoes should provide good support and cushioning.

* Warming up before exercising.

* Stretching your calves and shins before and after exercising.

* Strengthening the muscles around your shin.

* Avoiding running on hard surfaces.

* Taking rest days.

By following these tips, you can help keep your shins healthy and pain-free.