How to Get Rid of Shin Splints Fast
Rest your legs., Ice your shins for 20 minutes three to four times per day., Use a compression stocking or elastic wrap., Elevate your shins., Take an over the counter anti-inflammatory medication.
Step-by-Step Guide
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Step 1: Rest your legs.
Stop running or training for a few days.
The continuation of your routine will make symptoms worse, so take it as a sign that you need some rest.
Shin splints are caused by straining and overworking the muscles and tendons in your legs.
A few days of rest will be necessary to begin to reduce pain and strain.
Avoid straining your legs even during regular activity. -
Step 2: Ice your shins for 20 minutes three to four times per day.
Choose ice over heat whenever treating shin splints.Ice will reduce pain and swelling associated with shin splints.
Don't apply ice or cold packs directly to the skin.
Put a towel around ice or ice packs before using. , These devices help increase circulation in the area and speed recovery.Compression bandages can help to reduce swelling and add additional support to an injured area.
Don't wrap your bandage too tightly.
While compression can help reduce swelling, a wrap or bandage that is too tight can cut off circulation to the tissue.
If you feel numbness or tingling in the area below the wrap, loosen it. , Sit or lay down with your legs above your heart.Try to elevate your shins any time you apply ice.
Any time you are sitting for a longer period, it can help to elevate your shins.
Keeping your shin above your heart, especially while lying down, can help to reduce swelling and inflammation. , Inflammation in your shins and other muscles is common, so take anti-inflammatories for a few days.Anti-inflammatory medications include ibuprofen, naproxen, and aspirin.
Take the medication according to package directions: usually every four to six hours for ibuprofen or every 12 hours for naproxen.
Don't exceed the maximum dosage listed on the bottle in a 24 hour period. -
Step 3: Use a compression stocking or elastic wrap.
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Step 4: Elevate your shins.
-
Step 5: Take an over the counter anti-inflammatory medication.
Detailed Guide
Stop running or training for a few days.
The continuation of your routine will make symptoms worse, so take it as a sign that you need some rest.
Shin splints are caused by straining and overworking the muscles and tendons in your legs.
A few days of rest will be necessary to begin to reduce pain and strain.
Avoid straining your legs even during regular activity.
Choose ice over heat whenever treating shin splints.Ice will reduce pain and swelling associated with shin splints.
Don't apply ice or cold packs directly to the skin.
Put a towel around ice or ice packs before using. , These devices help increase circulation in the area and speed recovery.Compression bandages can help to reduce swelling and add additional support to an injured area.
Don't wrap your bandage too tightly.
While compression can help reduce swelling, a wrap or bandage that is too tight can cut off circulation to the tissue.
If you feel numbness or tingling in the area below the wrap, loosen it. , Sit or lay down with your legs above your heart.Try to elevate your shins any time you apply ice.
Any time you are sitting for a longer period, it can help to elevate your shins.
Keeping your shin above your heart, especially while lying down, can help to reduce swelling and inflammation. , Inflammation in your shins and other muscles is common, so take anti-inflammatories for a few days.Anti-inflammatory medications include ibuprofen, naproxen, and aspirin.
Take the medication according to package directions: usually every four to six hours for ibuprofen or every 12 hours for naproxen.
Don't exceed the maximum dosage listed on the bottle in a 24 hour period.
About the Author
Douglas Hill
Writer and educator with a focus on practical cooking knowledge.
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