Shin Splints

• Rest your body. It needs time to heal.
• Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
• Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, naproxen, or aspirin, will help with pain and swelling. These drugs can have side effects, though, like a greater chance of bleeding and ulcers. They should be used only occasionally unless your doctor says otherwise.
• Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
• Range-of-motion exercises, if your doctor recommends them.
• Neoprene sleeve to support and warm your leg.
• Physical therapy to strengthen the muscles in your shins.
• Rare cases need surgery, such as if you have a severe stress fracture that caused your shin splints.

• Your injured leg is as flexible as your other leg.
• Your injured leg feels as strong as your other leg.
• Your can jog, sprint, and jump without pain.
• Your X-rays are normal or show any stress fractures have healed.
• There's no way to say exactly when your shin splints will go away. It depends on what's causing them. People also heal at different rates; 3 to 6 months is not unusual.

• Always wear shoes with good support and padding.
• Warm up before working out, making sure to stretch the muscles in your legs.
• Stop working out as soon as you feel pain in your shins.
• Don't run or play on hard surfaces like concrete.

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