How to Get Rid Of Shin Splints?

Shin splints – what are they? Why do they have such an unusual name? Aren’t splints something you use to heal a broken bone? All of these are good questions. Let’s try to find out what shin splints really are and see if we can come up with a few ways to prevent and/or get rid of shin splints.

This painful leg condition afflicts runners. In many cases, it is the result of using the wrong running or athletic shoes. But shin splints can be caused by running on rough ground or surfaces that are uneven. Running downhill may also strain the legs and result in shin-splint pain.

Repeated pressure and stress from running affect the shinbone (the tibia) and the tibialis muscles that control the foot. Overusing these muscles may cause them to work themselves away from the bone, resulting in irritation and inflammation. That’s where the pain of shin splints arrives on the scene.

What Can We Do?
Whatever the cause, it’s possible to get some relief without a doctor’s visit. First and foremost, stop running and rest the legs for two or three days. When sitting, raise the legs and feet slightly above waist level to take as much stress off of them as possible. Put some cold packs or ice packs on the painful areas, to help reduce pain and inflammation.

After this first step, it’s important to put some heat pads on the same areas and massage them gently. This helps stimulate circulation and move the healing process along. If you begin to exercise again, apply heat treatment and then massage your legs regularly. *Keep in mind that careful stretching can help relieve the pain of shin splints and will also prepare you for running. Don’t stop running altogether. You may want to run shorter distances or run only on even, softer surfaces at first.

Medical Help, Shoe Help
Some of the over-the-counter pain relievers now available will help reduce the pain of shin splints. Several of these will work against the pain as well as the inflammation of shin splints. Many people use these for the mild pain that accompanies exercise during the healing period. It’s not wise to stop all activity when you have shin splints. Some low-impact exercise is important. Commercially available pain relievers make this possible.

Finally, make sure that you have the correct shoe for your feet and for the type of running you do. Some shoes are best for soft surfaces or indoor tracks while others are designed to reduce leg and foot shock. Shoes that significantly reduce shock and chance of leg injury can be a bit more expensive. But in the long run, the investment will pay off with less down time and less pain.

It may even be a good idea to talk with your family doctor or foot specialist before making an expensive purchase. Educate yourself on proper running techniques and preparation for running. This will certainly help you avoid shin-splint pain.

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