How can I relieve or GET RID OF shin splints?

Question

I just started Track.. In our First track meet I had to run the 3200 relay (.5 mile per person) and I got shin splints. WE have another Track meet on Monday and I really would like to relieve to Totally get rid of them before then..... They had to cancel my other events cause I couldn't run in the meet Wed. (first Meet)..... PLease if you know any ways other than ice that will help and not make me go to a doctor.. PLEASE let me know! Thanks so much!

Answer 1

Shin splints is the common name for the medical condition called medial tibial stress syndrome in which pain occurs along the tibia (shin bone) in the front of the lower leg. The pain is a result of small tears in the area the lower leg muscles' attachment to the tibia. Shin splints are typically caused from intense or vigorous athletic activity and can be resolved with adequate rest, stretching and modifying your exercise routine.

The muscles in the lower leg are divided into several compartments. The muscles in the anterior compartment include the tibialis anterior, extensor halluscis longus, extensor digitorum longus, and peroneous tertius. This group of muscle primarily extends the toes and dorsiflexes the ankle. When there is inflammation in the anterior compartment a painful condition called shinsplints can occur.

Alternative names Return to top

Lower leg pain; Pain - shins; Anterior tibia pain
Definition Return to top

Shin splints are pains in the front of the lower legs caused by exercise. They usually appear after a period of relative inactivity.

Considerations Return to top

Shin splints can be caused by any of four types of problems, which are only occasionally serious. Most shin splints can be treated with rest.

Common Causes Return to top

Tibial shin splints are very common and affect both recreational and trained athletes. Runners are often affected. There are two types, tibial periostitis and posterior tibial shin splints. In tibial periostitis the bone itself is tender.

Anterior compartment syndrome affects the outer side of the front of the leg.

Stress fractures usually produce localized, sharp pain with tenderness 1 or 2 inches below the knee. A stress fracture is likely to occur 2 or 3 weeks into a new training program or after beginning a harder training program.

Home Care Return to top

For posterior tibial and tibial periostitis shin splints, the healing process usually takes a week of rest with ice treatment for 20 minutes twice a day. Over-the-counter pain medications will also help. Do not resume running for another 2-4 weeks.

For anterior compartment syndrome, pain will usually subside as the muscles gradually accustom themselves to the intense exercise. Complete rest is probably not necessary.

For a stress fracture, a rest period of at least 1 month is required. Complete healing requires 4-6 weeks. Crutches can be used but typically are not necessary.

Call your health care provider if Return to top

Although shin splints are seldom serious, you may need to call your health care provider:

If the pain is prolonged and persistent, even with rest
If you are not sure your pain is caused by shin splints
If there is no progress with home treatment after several weeks
What to expect at your health care provider's office Return to top

The health care provider will perform a physical examination and will obtain your medical history.

Medical history questions documenting your symptom in detail may include the following:

Time pattern
When did the pain develop?
Is it present all of the time?
Quality
Describe the pain.
Is it a sharp pain?
Location
Are both legs affected?
Where exactly on the leg is the pain?
Aggravating factors
Have you recently begun exercising?
Have you recently increased the amount that you exercise?
Have you recently changed the type of exercise that you do?
Relieving factors
What have you done for the pain?
How well did it work?
Other: What other symptoms are also present?
The physical examination may include an examination of the legs.

Home treatment will be prescribed for any of the different types of shin splints. Surgical intervention might be indicated in the rare event that shin splints caused by an anterior compartment syndrome do not go away over time.

The pressure can be relieved by splitting the tough, fibrous tissue that surrounds the muscles. Surgery may also be necessary in the cases of non-healing stress fractures.

Answer 2

Man shin splints really kill. I know from experience when I ran track last year I had shin splints and there is nothing worse.

To alleviate the pain for now, you should still be icing but also take advil or ibuprofen to ease the swelling which could make it less painful. Also, consider buying some arch supports and/or shin wraps. You will also probably need to lay low in practice just a LITTLE bit, and if they start hurting really bad you need to stop immediately.

After track, or if they get more severe during track, you need to see your doctor. You will probably need some sort of physical therapy to totally eliminate the shin splints. Good Luck!

Answer 3

the number one cause of shin splints is running on a hard surface with poor quality running shoes that do not have the proper support and padding. The only real cure for them is to stop running and let the area heal. When I was in the Sheriff's academy, we ran every day. I had a cheap pair of running shoes and developed early stages of shin splints the second week. I talked to my doc who explained the cause, so I immediatley went out and bought a very expensive pair of running shoes (on sale) and was able to continue running without pain. But, I caught mine early. Another guy tried to run past the pain and ended up dropping out and taking months to recover. Also, don't get cross trainers or anything else except a good quality running shoe. Good luck

Answer 4

Sorry... but you just need rest. It's okay to continue with some activity (I had shin splints once and still play soccer), but overworking them will only make your healing time longer.

Answer 5

BETTER SHOES!! HANDS DOWN! Without this, you may never really be protected after healing.If your sneakers aren't absorbing the SHOCK as YOU HIT the pavement you are causing more INFLICTIONS to YOUR ENTIRE BODY!!! I live in Columbus, Ohio and haven't found any REAL QUALITY SHOES in OVER 8 YEARS! They ALL appear to be great but in no time ALL my PAIN and MISERY COMES BACK!
Any suggestions where one can HONESTLY GET SHOCK ABSORBING QUALITY LIKE THEY WERE IN THE 80's & 90's? You may try gelly inserts or something of this artificial nature...But KNOW YOUR SHOES ARE SO VERY VERY IMPORTANT and I cannot say this enough! FASHION RULES the INDUSTRY HERE...MAYBE WHERE YOU LIVE TOO....GOOD LUCK! Feel free to email me more should you need more info..A simple test on your sneakers can tell you ALOT about there PROTECTION or LACKING...!!!
[e-mail]

Answer 6

I was told by a runner one time to stretch the shin by standing on a low stair (or a few books) standing only with you toes on the step and then bring your heals down lower than the point where your toes are, like all the way to the floor, Then come back up to stand on tip toes, repeat several times
Good luck

Answer 7

stretching your calf muscles immediately before walking and running helps.

Answer 8

take Advil an hour before the race and ull be fine for the day. recover well though.

Answer 9

This may help you:

http://xs.gy/nomoreshinsplints