How do you get rid of shin splints?

Question

I've heard you just have to stop running to get rid of them but I really don't want to do that. I've tried icing them but they just come back worse than before. Please help.

Answer 1

Shin splints are caused by muscle imbalance. Calf strong, shin weak. The way to correct this is to strengthen the muscles at the front of the legs. Lie face down in bed with your toes hanging over the edge. Pull your toes upward against the resistance of the mattress. Try to work up to 3 or 4 sets of 5 – 10 reps each. Good Luck

Answer 2

The primary reason why people get shin splints is because they do not stretch before and after their runs. Some very helpful stretches are described (with pictures) in the link below. I used to get terrible shin splints when I first started running, but I stopped getting them after I started doing those stretches, especially the first three.

Other causes can include running on hard surfaces, running with a bad form (crashing down with every step) or wearing worn out shoes.

In the meanwhile, you should ice the affected area for no more than 15 minutes at a time for 3-4 times a day. Also, try to rest your legs, and gradually work back into running. If the pain becomes unbearable, you can take an over-the-counter pain reliever like Advil, but it will do nothing to heal your shins any faster.

Good luck~!

Answer 3

Although shin splints may be caused by different problems, treatment is usually the same: Rest your body so the underlying issue heals. Here are some other things to try:

-Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every 3-4 hours for 2-3 days, or until the pain is gone.

-Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally unless your doctor specifically says otherwise.

-Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.

-Range of motion exercises, if your doctor recommends them.

-Physical therapy to strengthen the muscles in your shins.

In rare cases, surgery is needed for severe stress fractures and other problems that can cause shin splints.

Answer 4

It could be a stress pain, from overworking your muscles. If the pain persists & worsens you might have a chance of getting a fracture in your shin, but I don't think you're to that point. I went to the doctor's & went to physical therapy. Try running a little slower & on soft surfaces like a track or grass, after running massage ice on the area in pain. Stretch a lot (lean against a wall or fence w/ the balls of your feet on the wall & heel on the ground)....the main thing you do to stretch your shins is to walk on your heels as much as you can, no joke, it's really the only thing that can really stretch your shin. It helps. Rest, elevate your leg a little. Normally, depending on how bad it is, it takes about 4-6 weeks (w/ only light exercise) to heal. If the pain worsens or doesn't feel as it's getting better, you might want to get checked by a doctor.

Answer 5

Well i would say to ice them down and just relax for a while. My friend said that he took Motrin and it got rid of his shin splints. If you feel the need to do some sort of running try useing a recombant bicycle for now then go back to running. Good luck!

Answer 6

REST...
Well thats the best way. You can also ice after workouts, there are also some resistance stretches to do, but that is more as far as to prevent shin splints.
But if they are real bad DONT run. REST!!!
Otherwise they will turn into stress fractures.

Answer 7

well when i had shin splits from cross country i would put icy hot before running and then after i would either put more icy hot or put a bag of ice over them but i never stopped running and after a couple of days it goes away.

Answer 8

iCE HELPS