Shin splints, also known as tibial stress syndrome, can be a frustrating injury for any runner. Shin splint symptoms can be hard to identify, and runners typically keep running until the pain becomes unbearable. With this or any running injury, the sooner you begin treatment, the sooner you can return to your full running routine.
Fortunately, shin splints can be effectively treated at home if caught early. The following are some of the most common treatments for shin splints:
1. Rest. By far, rest is the most important treatment for shin splints and tibial stress syndrome, especially if the pain is already interfering with your daily run. While it may be hard to cut back on your training, this will help prevent your shin splints from developing into a more serious injury like a stress fracture.
2. Ice. Ice is also very helpful to reduce swelling and inflammation along the tibia. Tim Noakes, MD, the author of Lore of Running, recommends applying "ice massages" to the shin three times per day. To do this, gently rub an ice pack over the painful area for 20 to 30 minutes.
3. Pain relievers. You can also take an over-the-counter pain reliever to temporarily reduce your pain. The Mayo Clinic recommends any of the major pain relievers for shin splints, including Advil, Motrin, Aleve or Tylenol.
4. See a doctor if pain persists. If rest and ice have not reduced your pain after a week or two, visit a sports physician to rule out other potential causes.
5. Return to running gradually. Your pain is gone and you can't wait to start running again! Just take things slow to ensure you don't injure yourself again. The American Academy of Orthopaedic Surgeons recommends resting for several weeks until the pain is gone. Then you can start running at a low intensity several days a week.
6. Pinpoint the cause of your shin splints. Your shin splints happened for a reason, and it's important to identify the cause so you don't repeat the same mistakes. A running coach or sports doctor can help you pinpoint the cause. Improper training, the wrong kind of running shoes or poor biomechanics can all contribute to shin splits. A running professional can help address mechanical deficiencies or recommend orthotics to prevent another injury.
Not sure if you have shin splints or tibial stress syndrome? Read more on shin splints symptoms for additional information.
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