How to Eliminate Shin Splints

Runners often develop shin splints, but they can be cured at home.

Many runners, joggers and athletes become temporarily sidelined by shin splints. According to MayoClinic.com, shin splints are caused by overworking the shin bones and the tissue that attaches the muscle to this large bone on the front lower leg. There are several self-care measures that can be taken to cure the pain of shin splints and have you back onto you feet again quickly.

Things You'll Need

• Crutches
• Ice packs
• Compression or neoprene sleeve
• Pillows or foam wedge
• Over-the-counter pain relievers
• Arch supports

Instructions

1. Avoid activities that are causing shin splints. According to MayoClinic.com, low-impact exercises, such as water running or bicycling, should be substituted until the pain and swelling associated with shin splints is relieved.

2. Walk with crutches to help alleviate some of the pain. This is an option for people with shin splints severe enough to cause a limp.

3. Place ice packs onto the affected area for 20 to 30 minutes every four hours for three to four days, or until the pain subsides.

4. Wrap a compression sleeve or neoprene sleeve around the affected leg while you sleep. The affected shin should also be elevated with a pillow or a foam wedge to provide relief from the pain while you sleep.

5. Take over-the-counter non-steroidal anti-inflammatory drugs, such as Naproxen sodium and ibuprofen, as directed by a doctor or per the medication's instructions, to help alleviate the pain.

6. Wear arch supports in your shoes. These will help more effectively support the shin and disperse pressure over the shins and legs more evenly. Arch supports can be purchased off the shelf or can be custom made to more effectively fit your particular foot type.

References

• WebMD: Shin Splints
• MayoClinic.com: Shin Splints