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.
How can I prevent 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.
