To treat shin splints effectively, follow these key steps: Rest and Activity Modification
- Avoid activities that cause pain or discomfort, such as running or jumping, to allow your shins to heal. However, maintain some physical activity with low-impact exercises like swimming, cycling, or water running to keep fit without stressing your shins
Ice Therapy
- Apply ice packs wrapped in a towel to the affected shin area for 15 to 20 minutes, several times a day (4 to 8 times daily initially) to reduce pain and inflammation
Pain Relief
- Use over-the-counter pain relievers such as ibuprofen, naproxen, acetaminophen, or paracetamol to manage pain and reduce inflammation as needed
Supportive Measures
- Wear well-fitting shoes that provide good support and cushioning. Consider using shock-absorbing insoles or orthotic shoe inserts to reduce stress on your shins, especially if you have flat feet or poor foot mechanics
Stretching and Strengthening Exercises
- Perform gentle stretching exercises for your calf and lower leg muscles to improve flexibility and reduce strain on your shins. For example, calf raises on a step can be beneficial
Gradual Return to Exercise
- Once pain-free for at least two weeks, slowly resume your exercise routine. Start with low-intensity activities on soft surfaces like grass or a treadmill and gradually increase intensity while monitoring for pain
Additional Therapies
- If pain persists, physiotherapy may be recommended to create a tailored exercise plan and improve running form. Other treatments like ice massage, ultrasound therapy, or shockwave therapy might be considered in refractory cases
When to See a Doctor
- Consult a healthcare provider if pain worsens, does not improve with self-care, or if you experience severe pain or injury. They may perform imaging to rule out stress fractures or other conditions
These combined approaches typically resolve shin splints within a few weeks to months with proper care
