If you develop shin spints, the American Academy of Orthopaedic Surgeons offers this treatment protocol:
- To relieve the pain, apply ice for 20 minutes at a time, several times a day, for several days or until the pain subsides.
- Take anti-inflammatory pain relievers such as ibuprofen, aspirin or naproxen to reduce pain and swelling.
- Use insoles or orthotics for your shoes if appropriate.
- Perform flexibility exercises that includes stretching your lower leg muscles.
- Before returning to the activity that caused the shin splints, be sure you’ve been pain-free for at least two weeks. Start at a lower level of intensity and work your way back up.
“It’s hard to be injured and have to deal with the pain,” Hill says. “Most of the time when people come to me with issues related to muscle pain, we work on increasing their flexibility and they begin to feel results. They have less discomfort and less pain. It just takes time, patience and commitment.”