Effective Ways to Heal Shin SplintsSEMGeeks
Shin splints are incredibly painful, with discomfort occurring along the front of the lower leg, at the shin bone. They are most common in people who engage in moderate to heavy physical activity such as running on uneven terrain, playing basketball or going downhill skiing. Sometimes the pain is so intense, it’s difficult to stay active.
If you’re dealing with shin splints, know that the pain is not permanent. Fortunately, shin splints are not serious and respond well to at-home remedies. Before we start, we want to remind you to see a sports medicine physician in NJ when experiencing pain. This way, you can rule out other serious complications. Once you are properly diagnosed, you can follow the tips below.
Rest Your Body
Shin splints can heal on their own, but you must give them a chance to do so. If you keep working your body, it won’t have the opportunity to restore itself. Give yourself some time to heal and stick to low-impact exercises like swimming or biking in the meantime.
Ice Your Shin
Icing your shin will help alleviate the pain you’re feeling. Use an ice pack or cold compress for 20-30 minutes every 3 to 4 hours for several days. You can continue doing this until the pain is gone. While you ice, keep your legs elevated to reduce blood flow and decrease swelling.
Sometimes, people develop shin splints from wearing shoes that don’t fit right or provide poor support. A way to solve this is by purchasing insoles or orthotic shoes. You can buy these products off the shelf or have them made for you. We recommend the latter if you have flat feet and need a more supportive arch.
Take Anti-inflammatory Medications to Manage Pain
Anti-inflammatory drugs like ibuprofen, naloxone or aspirin can help you manage pain symptoms. You don’t want to use these medications for an extended period, as they can cause side effects. But, when coupled with ice and rest in the first days of shin splint pain, they work well.
Wear Compression Bandages
Elastic compression bandages relieve pain by limiting blood flow to the affected area. This reduces pain and swelling. While resting and elevating your leg, wear compression bandages to speed up the healing process.
Use a Foam Roller
A foam roller can work wonders for shin splint pain. You can purchase a foam roller online and use it for various exercises. The exercises reduce inflammation and alleviate pain, though you want to be careful. If the exercises hurt, take a few minutes to flex and extend your ankle before continuing.
Shin splints are not serious, but they can cause an incredible amount of pain and discomfort that interferes with your workouts. If you continue to experience pain after trying these at-home remedies, contact a sports medicine physician in NJ from Jersey Rehab. We have four convenient locations and a wide range of treatment solutions.