First, stop doing what you are doing. Don’t do any impact activities for a
few days. Exercise instead by swimming, water jogging, water aerobics, or
cycling. These exercises do not put pressure on the lower leg.
Next use the old familiar formula: R.I.C.E.- Rest, Ice, Compression, Elevation.
Ice your shins for 20 minutes twice a day. A good method I use is to freeze Dixie
cups (paper bathroom cups) filled with water. I then peel back the top until I
have a nice little ice stick to run up and down my shins. Be careful not to
freeze your skin; use a thin cloth between your skin and bare ice. Wrap shins
with a snug (not tight) elastic bandage, and elevate them above your heart for
20 minutes, twice a day to reduce inflammation and swelling.
Preventing Shin Splints
It is important to prevent shin splints to avoid causing more damage to the
leg. Untreated shin splints can result in stress fractures, which are serious
bone injuries requiring nearly 6 weeks of total rest and treatment (often
involving crutches).
Prevent the injury by exercising in the correct shoes. If you think spending
the extra money on good shoes and inserts is too much, just add up the
resulting medical expenses of a stress fracture. It’s worth the money.
Once you resume activity, do so slowly and don’t make the same mistakes.
Increase activity and running mileage slowly. Stretch your body thoroughly
before activity. Also remember to warm up for 10-15 minutes before exercising.
A warmed-up, stretched muscle will be less likely to sustain injury.
Exercise on soft surfaces. These surfaces listed range from very hard
(avoid) to soft (preferable): concrete, asphalt, packed dirt, grass, sand.
Don’t run on sidewalks, instead run on the edge of the asphalt road beside the
sidewalk. Be sure to wear reflective running gear and be alert for traffic. You
may also want to consider doing 40-60% of your training on a treadmill or on a
running track.