Shin Splints - Topic Overview
How are they treated?
In many cases you can use
home treatment to help relieve pain and swelling from shin splints.
- Rest is often the best treatment for shin
splints. This doesn't mean that you have to stop exercising. The idea is that
you can exercise as long as it isn't painful. You may need to avoid high-impact
activities like running until you feel better, or at least cut back on how
often and how long you run. As you recover, it may help if you:
- Choose low-impact activities such as
swimming or cycling instead of, or in combination with, running.
- Run or exercise only on soft surfaces, such as dirt or
- Run on level ground and avoid hills.
- Reduce your
speed and distance when you run.
- Ice helps to reduce pain and swelling. Apply
the ice or cold pack for 10 to 20 minutes, 3 or more times a
- Elevate your lower leg on pillows while you apply ice and
anytime you sit or lie down. Try to keep your lower leg at or above the level
of your heart to help minimize swelling.
- Stretching exercises, such
as heel cord stretches, may also help.
- Get a new pair of shoes. Pick shoes with good arch support and
a cushioned sole. Or try shoe inserts (orthotics). Use them in both shoes, even if only
one leg hurts.
You may also try
over-the-counter medicine. For example, ibuprofen
(such as Advil or Motrin) or naproxen (such as Aleve) can help relieve pain and
swelling. Acetaminophen (such as Tylenol) helps with pain.
your doctor if strengthening and
range-of-motion exercises are right for you.
After you feel better, don't go back to your old exercise routine too
quickly. Start slowly, and little by little increase how often and how long you
work out. If you start out too fast, your pain may come back.
Can shin splints be prevented?
There are things
you can do to help prevent shin splints.
- Start slowly when you try a new activity.
For example, if you are new to running, increase the distance and pace of your
run over several weeks.
- Wear shoes that fit your foot right. And
don't work out in shoes that are worn out.
- If you have flat feet,
you may try a shoe insert to give you more support and cushion the impact of
exercising on hard surfaces.
- If you are a runner, try
cross-training with a low-impact sport, such as swimming or cycling.