Do Shin Splints1 Go Away On Their Own?
Yes, shin splints go away with adequate rest even without any treatment. To increase the healing process and to reduce the pain you can do some home remedies and take medication. But, it is not really needed as rest itself reduces the inflammation. The treatment2 is carried out so that you can return to your physical training and other daily activities early.
- The shin splints pain and discomfort usually resolve within few hours or days with rest and limited physical activity.
- Usually for about 2 weeks you need to avoid the physical activity or sport that caused shin splints. During that time, you can engage in other lower impact aerobic activities such as cycling, swimming, yoga or an elliptical trainer.
- Keep your leg elevated most of the time, even when you sit keep your leg on a stool.
- After the shin splints injury applying ice for the first three days will relieve the pain and swelling. Do not apply ice directly on the skin, put a towel or a piece of cloth between the ice pack and the skin, if not this can lead to irreversible skin and tissue damage.
- After the shin splints swelling has reduced (usually after 3 days) apply warm packs (the same way ice packs were used) on the affected area before and after simple exercises. A massage after using heat therapy increase the blood supply more.
- Wear an elastic compression bandage. This may reduce the shin splints pain.
- Use a foam roller to massage your shin
- You can take NSAIDs like diclofenac sodium, ibuprofen or naproxen for the shin splints pain.
Ask your doctor when you can restart your physical activity or sport. Before restarting check with your doctor and see if the leg is completely healed and if you can start your physical activity back.
How To Prevent Shin Splints?3
Any disease prevention is the best method rather than treating the disease after you get it. Same applies to shin splints as well. You should take measures to prevent you getting shin splints while doing physical activities and sports.
There are several measure you can take to prevent shin splints
Wear Well-Fitting Good Athletic Shoes: First of all, you need to get an exact measurement of your feet, some people have flat feet, and some have high arched feet. Orthotics can be helpful, there are customer made orthotics and you can purchase off the shelf if you know it properly. Choose your athletic shoes according to your feet, the ones that fit the best, have a cushioning effect, shock absorbing insoles and shoes designed for that particular type of sports. Using wrong shoes for the wrong sport can cause shin splints if you do not have much knowledge in this get help from a professional.
Gradually Increase Your Physical Activity: Gradually build up your fitness level. Get advice from your sports instructor and start a regular regime then gradually increase the duration, frequency and intensity over a period of time. Give time for your body to adjust. You can do cycling, walking, swimming alternatively with your physical activity.
Do Warm Up And Cool Down Exercises: Before starting any physical activity do the warm up exercises and the stretches. After the activity do the cool down exercises.
Do Not Overstride: Overstriding while you walk can cause shin splints. Therefore, keep your stride shorter in front and longer in the back. Try to walk faster by pushing off more with your back leg.
Replace your shoes when they become old.
Yes, shin splints go away with adequate rest even without any treatment. To increase the healing process and to reduce the pain you can do some home remedies and take medication. But, it is not really needed as rest itself reduces the inflammation. The treatment is carried out so that you can return to your physical training and other daily activities early. Preventing shin splints is the best method, therefore you need to take measure to prevent shin splints.