How to Treat Shin Splints

Shin splints, or Periostitis, are the name given for the pain that is associated with the swelling of the tibia, or lower leg. In order to treat shin splints, you must first understand what they are and how they are caused. Rigorous running, jumping, and walking are common causes that lead to this type of inflammation. Shin splits are the result of over striding, resulting in your foot hitting the ground forcefully and all of the muscles in your foot and shins overcompensating for the heavy landing. It can also be caused if your foot hits the ground improperly. Your foot should hit heal first and roll forward with your toe pushing off. Another common cause of Periostitis is if you are wearing inappropriate or ill fitting footwear.

To avoid shin splints, it is advisable that you stretch before running or rigorous workouts. By warming up your muscles and ligaments, inflammation will be less likely to occur.

If you do get shin splints, you can treat them by following these procedures:

1. As soon as you feel pain, stop whatever activity you are doing and rest your legs. Forcing yourself to continue will only cause more discomfort.

2. Ice your muscles immediately for about 15 minutes. Repeat every couple of hours to reduce swelling.

3. Elevate your legs above your heart.

4. If the pain is intense, take an anti-inflammatory medication to help reduce pain.

5. After a day or two you can apply heat to the painful area.

6. Avoid rigorous exercise until you've healed completely so as not to agitate your lower legs further.

While you are recovering, avoid strenuous exercise. Wear comfortable shoes, and add padding or an insole to help with impact. When you shins start to feel better, try this simple exercise. Pull your toes up like you are taking your foot off a gas peddle. That will help stretch out your muscles. Do not resume exercise until your shins feel better.