How to Get Rid of Shin Splints
While some injuries benefit from continuing the same activity, commonly referred to as running through the pain, shin splints are caused by overuse, and therefore continuing to overuse your shins will not help the condition improve. It may even cause further damage which will require more serious treatment.
Shin splints is the name given to the inflammation and swelling of the tendons in the shin, and can get damaged during activity when they are required to perform for too long, too hard or too frequently without sufficient rest. In some cases the damage may be more severe, with the lining of the bone damaged.
The pain associated with shin splints is due to inflammation of the anterior and to a lesser extent the posterior tibial tendons. Icing has proven to be an effective method for reducing inflammation. Treating with ice immediately after running is one of the best treatments for shin splints, especially if used at the fist signs of shin splints symptoms. Simply ice your shins with an ice pack for ten to fifteen minutes at a time.
Remember to remove the ice pack immediately if you feel pain or numbness. Icing is especially effective if done right after an activity that puts a lot of stress on your shins such as running or jumping. Another way to reduce inflammation is to take anti-inflammatory medications like ibuprofen (Advil) or naproxen (Aleve). Follow the directions on the bottle and check with a doctor if you have any questions about drug interactions or long-term use of over-the-counter medications. This should be done in addition to icing.
To give the shins some support, wearing some kind of compression device can be beneficial, especially if you are not planning on stopping exercise. This can be as simple as wrapping an ace bandage around the shin. The ace bandage should be wrapped tight enough that your shin feels supported and the bandage does not slip, but not so tight that it cuts of circulation to your legs or feet. Some runners and athletes benefit from compression socks, which help to improve the blood circulation and prevent swelling, as well as giving support to the shin tendons to prevent further injury.
If you have high arches, you need to use arch supports, or shoes with good arch support to prevent the foot arch from collapsing. Those with flat feet also need extra support, to compensate for the lack of shock absorption when the arches have fallen. When the arches get fatigued, or cannot support the weight the shock waves are transferred to the bones, tendons and muscles in the lower legs, including the shins.
Wearing arch supports or shoes with supportive insoles will help to absorb the impact force, and can keep shin splints at bay. Since footwear choice is a major reason for getting shin splints, choosing high quality running shoes is usually the best bet. You can purchase footwear to suit your running gait, and shoes alone may be all you need to prevent any recurrence of the condition.
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