Shin splints, also called tibial stress syndrome, are the bane of every serious runner. Fortunately, you have a variety of treatment options to get back on yor feet quickly. Here are 3 simple methods to treat shin splints, which are typically caused by painful swelling of the tibial muscles.
How to Treat Shin Splints
1) Ice your shins for 20-30 minutes every 3 hours for a few days. The good old standby helps to reduce pain and swelling.
2) Take anti-inflammatory painkillers such as ibuprofen or aspirin. These drugs will also help with pain and swelling but should only be taken occasionally unless a doctor is consulted.
3) Purchase arch supports for your running shoes. A major cause of shin splints is overpronation, which is when the impact of a step collapses the foot’s arch. Orthotics can help keep with flat feet that cause shin splints.
Once you have shin splints you are concerned primarily with recovery, but the best treatment is prevention. Consider changing where you run as concrete and other hard surfaces can cause shin splints. Also don’t bite off more than you can chew. One of the easiest ways to injure yourself is to ramp up the intensity of your runs too quickly. Don’t increase your intensity by more than 10% in a week.
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