How do shin splints heal

They can occur from running or doing other high-impact activities for extended periods of time or without adequate stretching. They are common in:. With rest and treatment, such as ice and stretching, shin splints may heal on their own. Continuing physical activity or ignoring symptoms of shin splints could lead to a more serious injury.

Read on to learn how to get rid of shin splints, and what you can do to prevent this injury from returning. RICE is a common approach to treating injuries at home, and it may help heal your shin splints. It stands for:. You should also decrease running intensity by about 50 percent , and avoid hills, uneven surfaces, and hard surfaces, like cement. If you have access to one, running on a treadmill may be a safe option.

Low-impact exercises such as swimming , pool running, or biking until your pain subsides may also help. Stretching out the calf muscle and surrounding muscles may help relieve shin splint pain.

If you suspect you have shin splints, perform the three stretches below daily or every other day. Combine stretching with a RICE protocol see below. Active Body.

Repeat four times. Consider cross-training for a while to let your shin heal. Swim, run in the pool or ride a bike. When you return to running, increase your mileage slowly, no more than 10 percent weekly. If you continue running, wrap your leg before you go out.

Use either tape, compression sleeves or an Ace bandage, starting just above the ankle and continuing to just below the knee. Keep wrapping your leg until the pain goes away, which usually takes three to six weeks.

Make sure you wear the correct running shoes for your foot type specifically, overpronators should wear motion-control shoes.

Severe overpronators may need orthotics. Have two pairs of shoes and alternate wearing them to vary the stresses on your legs. Stay away from inclines and excessively hard surfaces until shin splint pain goes away completely, then re-introduce them gradually to prevent a recurrence.

If you frequently run on roads with an obvious camber, run out and back on the same side of the road. Things you can do to ease discomfort include: Ice your shins. Ice several times a day for 3 days or until pain is gone. Do stretching exercises, especially over the front part of the shin.

Take ibuprofen, naproxen, or aspirin to decrease swelling and to help with pain. Know these medicines have side effects and can cause ulcers and bleeding. Talk to your doctor about how much you can take.

Use arch supports. Talk with your doctor and physical therapist about wearing the proper shoes, and about special shock-absorbing insoles or orthotics to wear inside your shoes. Work with a physical therapist. They can use therapies that may help with the pain. They can teach you exercises to strengthen your leg muscles. How to Prevent Shin Splints. To prevent shin splints from recurring: Be pain-free for at least 2 weeks before returning to your exercise routine.

Do not overdo your exercise routine. Do not return to your previous level of intensity. Go slower, for a shorter time. Increase your training slowly. Warm up and stretch before and after exercise. Ice your shins after exercise to decrease swelling.

Avoid hard surfaces. Wear proper shoes with good support and padding. You will have pain and tenderness along the front of your lower leg shin.

Things you can do to help Shin splints usually get better within a few weeks. Do take paracetamol or ibuprofen to ease the pain put an ice pack or bag of frozen vegetables in a towel on your shin for up to 20 minutes every 2 to 3 hours switch to gentle exercise such as yoga or swimming while healing exercise on soft ground, if you can, when you're feeling better warm up before exercise and stretch after exercise make sure your trainers or shoes support your feet properly.

Non-urgent advice: See a GP if:. Find a physiotherapist.