Use the following general treatment guidelines if you are diagnosed with shin splints. It is important to note that the treatment of a stress fracture is not the same, and persistent shin pain should be evaluated by your doctor before you begin treatment.
- Apply ice packs or perform ice massage for up to 20 minutes, three times a day.
- Take an anti-inflammatory medication prescribed by your doctor.
- If you have a foot that excessively pronates, consider special footwear or orthotics.
- Perform rehabilitation exercises (low-impact) regularly. Swimming and cycling are excellent activities for an individual with shin splints. Try to avoid excessive impact while recovering.
Prevention of Shin Splints
Prevention is best accomplished with smart training. If your sport involves high impact activities, make sure you have days that are low-impact (e.g. cycling or swimming) and no running. Increase the intensity and duration of exercise gradually. When you are increasing your activity, perform more low-impact exercise in the beginning. Make sure you have proper footwear that has been replaced regularly (life span of most running shoes is about 500 miles or 6 months). If you can run on grass or trails for some of your training (rather than pavement) that will also help prevent shin splints.
