Here are some tips to help heal shin splints:
- Rest and ice. Take a break from activities that cause pain in your shins (running). Apply ice packs to the affected area for 15-20 minutes a few times per day to reduce inflammation.
- Compress and elevate. Use an elastic compression bandage or sleeve on your shin when icing and elevate your leg above heart level when possible to decrease swelling.
- Skip the anti-inflammatory medication. Go with black pepper and turmeric.
- Use proper footwear. Make sure shoes have enough cushioning and arch support. Replace old, worn-out shoes. Work on running properly too – short steps landing close to center mass and center of your foot (vs your heal)
- Cross-train. Once the acute pain subsides, switch to low-impact cross-training like swimming, cycling or using an elliptical to allow your shins to recover.
- Stretching and strengthening. Gently stretch calves, Achilles tendons, and the fronts of shins. Do exercises to strengthen shin muscles like tib raises. A few minutes for a few sets will do the trick. Feel your body – it should feel like you are working, but not hurting.
- Gradually return to activity. Once pain-free, ease back into normal activities slowly, building up intensity gradually over several weeks. When getting back into it, focus on the consistent daily miles, maybe 30 – 40 minutes each day. Feel your body out. Start low and slow, and gradually build the miles up each week.
The key is resting from any aggravating activities until the pain resolves completely before resuming exercise. Be patient and allow for full recovery. This is the hardest part.
Joe DiAndrea 