Medial tibial stress syndrome, or shin splint, is a common injury among runners, dancers, and people who suddenly increase the intensity of their exercise. This is caused by excessive pressure on the connective tissue in the shin or shin. This injury can be prevented by gradual training methods. However, you can also learn healing methods that can get rid of a shin splint quickly.
Method 1 of 3: Using Home Handling
Step 1. Rest your feet
Stop running or training for a few days. If you continue to do these activities, this injury will get worse. So, you should rest.
- Shin splints are caused by too much pressure on the muscles and tendons in your leg.
- To reduce pain and tension in your feet, try resting for a few days.
- Avoid placing further strain on the feet during daily activities.
Step 2. Place an ice pack on your shin for 20 minutes 3 to 4 times per day
It's a good idea to choose ice or cold or hot compresses when handling shin splints.
- Ice will reduce the pain and swelling caused by the shin splint
- Do not apply ice or a bag filled with ice directly to the skin.
- Put ice or an ice pack in a towel before using it.
Step 3. Use compression stockings or an elastic bandage
These items can help increase circulation in the injured area thereby speeding up healing.
- A compression bandage or tight bandage can help reduce swelling and provide additional support to the injured area.
- Don't wrap the bandage too tightly. While tightness can help reduce swelling, a bandage that is too tight can cut off circulation to the injured tissue.
- If you feel numbness or tingling in the area that is being bandaged, loosen the bandage.
Step 4. Lift your shins
Sit or lie down with your feet above your heart.
- Try to lift your shins every time you apply ice.
- Whenever you sit for long periods of time, try to elevate your shins.
- Keeping your shins above your heart, especially when you're lying down, can help reduce swelling and inflammation.
Step 5. Take anti-inflammatory drugs that can be obtained at pharmacies
Inflammation of the shins and muscles is common, so it's best to take anti-inflammatory drugs for a few days.
- Anti-inflammatory drugs such as ibuprofen, naproxen, and aspirin.
- Take medication according to the recommended dose: usually every 4-6 hours for ibuprofen or every 12 hours for naproxen.
- Do not exceed the maximum dose indicated on the bottle within 24 hours.
Method 2 of 3: Stretching the shins
Step 1. Gently stretch your shins
You should not rush to return to strenuous activities. Read the following steps to find out more.
- Gentle stretches performed on the muscles in the shins can help warm up the muscles and relieve tension.
- Do this stretch after a few days of rest.
- Most of these exercises involve stretching the calf and ankle muscles.
Step 2. Perform calf stretches while standing
Start by standing facing a wall with your hands at eye level and against the wall.
- Elbows and arms should be straightened.
- Extend your injured leg back with your heel flat on the floor.
- Position the other leg in front with the knee bent.
- Turn the sole of the injured foot slightly inward.
- Slowly lean toward the wall until you feel the calf of the injured leg stretch slightly.
- Hold this stretch for 15 to 30 seconds.
- Return to the starting position and repeat 3 times.
- Do this exercise several times per day.
Step 3. Try stretching the anterior compartment
This stretch can stretch the muscles and tendons in your shin.
- Start by standing sideways next to a wall or chair. Position yourself so that your injured leg is not directly next to a wall or chair.
- Place one hand on a wall or chair to maintain balance.
- Bend the knee of the injured leg and reach the sole of the foot behind you with the other hand.
- Point your toes toward your heels.
- By this point you should feel a stretch in your shin. Hold this stretch for 15 to 30 seconds.
- Do this exercise 3 times.
Step 4. Do some tiptoe exercises
Start by standing with your body straight, the soles of your feet flat on the floor.
- Move the focus of your body to the heels then tiptoe.
- You will feel a stretch in your ankle.
- Hold this stretch for 5 seconds then return to standing as before.
- Do two sets of 15 stretches.
Method 3 of 3: Preventing Shin Splints
Step 1. Wear proper footwear
If you're a runner, it's best to buy high-quality running shoes.
- Choose shoes that support your shoes and have sufficient cushioning to absorb the pressure caused by running.
- If you're a runner, change your shoes every time you've worn them for 800 kilometers.
- Try having a professional measure you to make sure you're buying the right shoes for the sport or activity you're doing.
Step 2. You can buy orthotic insoles
This sole supports the arch of the foot well and slips into your shoe.
- You can buy these insoles at most pharmacies or you can buy insoles specially made for you from a podiatrist.
- This arch support sole can help relieve and prevent the pain caused by shin splints.
- This sole can fit into most sports shoes.
Step 3. Do sports that are low impact or do not put a lot of pressure on the body
You can keep exercising by doing activities like this so that the pressure on your shins is not too great.
- Low impact activities include cycling, swimming, or walking.
- Start any activity or sport slowly then gradually increase the intensity.
- Increase the time and intensity of exercise slowly.
Step 4. Add weight training to your workout menu
You can do light weight training on a regular basis to strengthen the calf muscles and shins.
- Do a simple tiptoe exercise. Carry the weight in both hands. Start with a load that is not too heavy.
- Slowly tiptoe, then return to the initial standing position.
- Do it 10 times.
- When you feel this exercise is too easy, add weight periodically.