How To Get Rid Of Shin Splints
You have been in pain for weeks and want to know how to get rid of shin splints. Many runners, at some time or another, end up with shin splints. You don't always have to go running to the doctor when you get shin splints. Shin splints can usually be treated in the comfort of your own home. There are some easy steps that you can follow to get rid of shin splints yourself. Give this a try first, but if the pain persists then head to the doctor.
- Figure out what is causing your shin splints. Shin splits can be caused by high impact on your heels such as running, especially in old shoes. Other causes of shin splints can be excessive training or running on uneven surfaces.
- Get plenty of rest. Depending on the intensity of your pain you need to rest for a couple of days or maybe even up to a couple of weeks. During this rest period don't do any running or training, and apply ice as much as possible during the first couple of days. Make sure to elevate you leg as often as you can during this time. If you feel the need to exercise to stay in shape try biking, swimming or some other form of light exercise that will keep the pressure off of your shins.
- Apply heat to your shins. Apply heat throughout the day for the first couple of days as well. Also, massage your legs as often as possible. Massages in addition to applying heat to your shins will help speed up the healing process. If you continue to exercise during your shin splints use the combination of applying heat and massaging your legs both before and after you exercise. This will help to lessen the pain.
- Stretch your muscles and begin to run again. Stretching your muscles will help to get rid of the shin splits and can prepare your muscle to be able to run again. Allow at least 72 hours before your begin to run again. Start running at a shorter distance, at a slower pace, and on soft surfaces until your shin splint completely heals.