To help alleviate shin splints, there are several self-care steps and treatments that can be effective. Here are some strategies that can help:
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Rest: Avoid activities that cause pain, swelling, or discomfort, but dont give up all physical activity. Low-impact exercises such as swimming, bicycling, or water running can be beneficial.
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Ice: Apply ice packs to the affected shin for 15 to 20 minutes at a time, four to eight times a day for several days. This can help reduce pain and swelling.
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Over-the-counter pain relievers: Taking medications such as ibuprofen, naproxen sodium, or acetaminophen can help reduce pain associated with shin splints.
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Use insoles or orthotics for your shoes: Shoe inserts, whether custom-made or bought off the shelf, may help if you have flat feet or weak ankles.
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Compression: Wearing a compression bandage or sock may help reduce swelling.
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Replace your shoes: If your shoes dont have enough support or are worn out, getting a new pair that provides proper support can help reduce stress on your shins.
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Stretching exercises: Doing stretching exercises, especially over the front part of the shin, can help ease discomfort and promote healing.
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Cross training: Engaging in low-impact exercises such as swimming, biking, or using an elliptical machine can allow your body to heal while still being active.
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Physical therapy: Working with a physical therapist can provide therapies to help with pain and teach exercises to strengthen leg muscles.
Its important to note that if self-care measures do not improve shin splint symptoms, it may be advisable to consult a healthcare professional for further evaluation and treatment guidance.
