How to Treat a Shin Splint
Inflammation and pain in the tibia bone in the front of the leg is referred to as a shin splint. According to the Mayo Clinic, skin splints occur due to stress on the shinbone. Different types of stress or overload on the bone can lead to the condition. For instance, running and sports such as basketball that involve jumping and frequent stops and starts can put stress on the shin and lead to the condition. Although prevention is best, there are several ways to treat shin splints.
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Instructions
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Rest the legs. According to the University of Maryland Medical Center, most people with shin splints can be treated by resting the shin. Depending on the severity of the pain, crutches may be needed while the shin heals. People with less severe pain may be able to walk without crutches, but may need to take time off from high-impact activities, such as running, which may cause pain.
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Elevate the leg. Sit or lie down with the lower leg above the heart. If possible, sleep in this position. This helps reduce swelling around the shin bone and may reduce discomfort. Wearing a compression bandage can also reduce swelling. Avoid wrapping the bandage too tightly around the shin because this can reduce circulation.
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Use ice. Applying ice is a great way to reduce inflammation without medication. According to the Mayo Clinic, ice should be applied for up to 20 minutes, at least four times a day for several days. Avoid putting the ice directly on the shin, which can cause discomfort. Use an ice pack wrapped in a towel, and apply to the skin.
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Place arch supports in your athletic shoes. Supports help cushion impact and may reduce stress on the shinbone. Supports can be bought over the counter. However, custom-made arch supports may be more effective for some people. Custom-made supports are made by taking an impression of your feet and having supports specially designed for you.
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Take medication to relieve pain. Usually over-the counter-medication, such as ibuprofen, can reduce pain and inflammation.
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Start physical therapy. If shin splints are a continual problem, physical therapy may help. A physical therapist can teach stretching and strengthening exercises for the legs. Stronger leg muscles may reduce stress to the shin bone and prevent shin splints from developing. A therapist may also have recommendations for athletic footwear based on your running style.
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Tips & Warnings
Prevent future shin splints by wearing good athletic shoes. In addition, according to the Mayo Clinic, cross-training or alternating high- impact activities with lower-impact activities, such as cycling, may help prevent shin splints.
If pain continues even with rest, you may need to be evaluated by your doctor, according to the University of Maryland Medical Center.
