How to Cure Shin Splits
Shin splints are a painful condition of the lower leg caused by over use during exercise. Running greater distances than usual or on hard surfaces are two common causes. The pain can occur directly over the shin bone (tibia) or in the muscles on the inner side and outer side of the tibia. Recovery time for shin splints usually takes two to four weeks. If the shin has a stress fracture, recovery can last six weeks. The following steps should be followed to cure shin splints.
Other People Are Reading
Things You'll Need
- Ice pack
- Compression bandage
- Towel
- Over-the-counter pain reliever
- Heat pad
Instructions
-
-
1
Rest the injury. If pain is severe, call a doctor or physical therapist. Use a compression bandage and elevate the injured leg. Ice the shin for 20 to 30 minutes every three to four hours. Repeat for two to three days as needed. Take a non-steroidal anti-inflammatory drug such as aspirin, ibuprofen (Advil or Motrin) or naproxen sodium (Alleve).
-
2
Increase flexibility. A physical therapist can help you cure shin splints and reduce the risk of future injury. Methods include range of motion and stretching exercises and deep tissue massage. At this stage, apply heat to help cure your shin splints.
-
-
3
Exercise. Try low-impact exercises such as biking and swimming to rebuild strength in your leg. Use protective gear as necessary. This may include shin taping or a shin sleeve. Also be sure to use appropriate athletic footwear with good arch support. Go slow to avoid re-injury. Your shin may feel better but it still needs time to heal.
-
4
Return to Activity. Once your shin splints are cured, you are ready to return to your previous activities. Begin slowly and build up your strength. Take it easy during the first month, when the risk of re-injury is at its greatest.
-
1
Tips & Warnings
A physical therapist will help speed your recovery time. Check your insurance policy to see whether you're covered for these services and what you need to do to get a referral.
Consult your physician if severe pain persists.
Follow instructions when using over-the-counter pain relievers.
Be careful not to re-injure yourself during the recovery phase.
