How to Care for Shin Splints

Tired of waiting on the sidelines for your shins to stop burning? You may have shin splints, a condition caused by a weak tibialis anterior (shin) muscle and a tight gastrocnemius (calf) muscle. By following the steps below, you can be back in action within a week or two.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Sports apparel and shoes
• Elastic bandages
• Shock-absorption athletic socks
• Ice packs

1. Stop activity when you feel pain in your shins. Don't tough it out.

2. Ice the muscles as soon as possible for 15 to 20 minutes. If possible, wrap an ice pack around your shin with an elastic bandage to compress the area and reduce swelling.

3. Elevate the leg above your heart. A few pillows under your leg should suffice.

4. After a few days, strengthen your anterior shin muscles with the following exercise: Pull your toes toward your nose as if you were taking your foot off the gas pedal. Hold for 5 seconds; relax. Repeat 20 times, several times throughout the day.

5. Stretch your calf muscles. See How to Stretch Your Calf Muscles.

6. Start endurance exercises when the pain has completely subsided.

Tips & Warnings

• Rest your legs for a few days before starting muscle strengthening and endurance exercises.
• Wear the proper shoes for your activity. Running shoes are for running; court shoes are for court sports. In addition, you may need shoe orthotics for extra support.
• Stretch before and after exercising to minimize the possibility of getting shin splints.
• Cross-train. Alternate high-impact and low-impact cardiovascular activities such as swimming or cycling to reduce the repetitive force on your shins.
• If shin splints continue to be a problem, consult with a physical therapist or podiatrist for specialized treatment.
• Cramps or calf pain from walking that subside with rest could be a sign of claudication, a serious condition indicating decreased blood flow to the legs. More frequent in elderly people and diabetics, this symptom could indicate vascular disease and should be evaluated by a physician.
• This information is not intended as a substitute for professional medical advice or treatment.

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on 11/22/2005 Try walking on your heels. It reduces the pressure you put on your feet like you do when you run which causes the shin splints.

on 11/22/2005 My coach taught me this: Walk about 50 yards first with your toes pointed in then again with your toes pointed out. Repeat three times per drill. It really helps!

on 11/22/2005 Put rubbing alcohol on a wash rag and rub and massage legs or affected area. This usually helps to relieve the pain. Wintergreen-scented alcohol (green) masks the odor. Be sure not to use this on open wounds and (ladies) soon after shaving (it stings!).

on 11/22/2005 Try drawing each letter of the alphabet with your toes. This will build muscle in the front of your leg and help prevent you from getting shin splints.

on 11/22/2005 Freeze water in a small paper cup and use it to massage your shin splints. Do this for 20 minutes or until the ice is gone. This provides a deep
ice massage and, when used frequently, can help cure
your shin splints.