In the majority of cases, treatment for shin splints includes a combination of rest and physical therapy. Regardless of whether vigorous exercise, sports, or work caused your shin splints, you should take a break from these types of activities for a few weeks — or more — to allow your bones and muscles to recover. Other shin splint treatments recommended by the team at NJ Spine and Wellness include:
Ice helps reduce the rate of swelling and decreases the pain caused by shin splints. You should apply a cold compress to your shins for 10-15 mins, four times a day, for several days.
Over-the-counter, nonsteroidal anti-inflammatory drugs can ease the inflammation and pain associated with shin splints.
For some patients, introducing a vitamin D3 supplement may help prevent the occurrence of shin splints.
Supportive Shoes and Custom Orthotic Shoe Inserts
This option may be recommended for patients with flat feet; custom shoe inserts help support the arches, reducing stress in the bones and muscles in your lower legs. Your NJ Spine and Wellness shin splint treatment specialist can discuss whether this treatment is right for you.
Shin Splint Massage
Whether self-administered or part of a comprehensive treatment plan for your shin splints, massage can help to provide relief for painful shins. Combined with rest and ice, shin splint massages reduce tension in the lower legs muscles.
Shin Splint Exercises
In addition to massage, shin splint exercises and stretches also help patients loosen and strengthen the muscles and connective tissues that surround the tibia. Common shin splint exercises and stretches include:
- Calf raises
- Hip raises
- Forearm planks
- Lunge stretches
- Shin stretches
- Toe stretches