How to Heal Shin Splints
Shin splints refers to the damage of muscle and tendons in your shin, and the resulting pain. Strenuous high-impact exercise or not stretching before working out are two common causes for shin splints. You can heal shin splints by taking several courses of action.
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Instructions
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Rest your shins. The best and most effective thing you can do when trying to heal from shin splints is to receive a sufficient amount of rest. Shin splits are caused by the damage to your shins' muscles and tendons, so it is very important to give them time to heal without further damaging them. Refrain from doing your regular exercise routine and if possible limit the amount of walking you do.
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Apply ice to your shins daily. Ice helps to reduce the swelling in your muscles, which alleviates pain and speeds up the healing process. Apply a bag of ice to your shins for 20 to 30 minutes at a time. Do this four times a day or as needed when pain persists.
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Massage your shins. Spread your fingers apart and very gently apply pressure to your shins. Move your fingers back and forth to massage your shin muscles. This will stimulate the blood within your muscles and speed up their regeneration process.
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Take anti-inflammatory medication such a aspirin, ibuprofen and acetaminophen to reduce swelling in your shins.
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After you have rested your shins for a least 4 days, perform low-impact stretching three to four times a day. Try simple stretches such as standing up and trying to touch your toes without bending your knees.
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Attend physical therapy. In extreme cases, physical therapy may be needed. Consult your physician if pain persists and ask if physical therapy might be for you.
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Tips & Warnings
Always consult your physician before taking anti-inflammatory medication.
References
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