If you find throbbing and ache in your shins after your daily run or a short sprint, it may be shin splints. This problem occurs due to irritated and swollen muscles due to overuse, stress fractures, overpronation or flat feet, weakness in stabilising muscles of your hips or core and poor lumbar spine function.

Some of the treatment options that you have

Rest your body

You will need to take some rest and give your body to heal itself.

Ice your shin

To reduce the pain and swelling, you can put ice on your shin. If you do it for 20 to 30 minutes every 3 to 4 hours until the pain is gone, then it will help you to get rid of the pain and the swelling.

Anti-inflammatory painkillers

They will help you to get rid of the pain

Anti-inflammatory painkillers can also help you to get rid of the pain and inflammation caused by shin splints. Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, aspirin, naproxen, will help you to get rid of that pain and inflammation. However, these medicines may have some side effects such as bleeding and ulcers. You need to consult your doctor before using them.

Orthotics

You may need to use orthotics for your shoes. These are shoe inserts and they can be bought from the shelf or custom-made. They will help you to get rid of the arches that collapse or flatten.

Range of motion exercises

There are different types of range of motion exercises available which can help you in getting rid of the pain and inflammation caused by shin splints. However, you need your doctor and physiotherapist for the proper guidance and instruction.

Neoprene sleeve

Neoprene sleeve can keep your legs warm and can also support it whenever necessary.

Physical therapy

Indeed to consult with a physical therapist to identify and treat issues related to your back or legs. Sometimes due to a faulty running mechanism you may suffer from shin splints. The physical therapist will be able to help you find and treat that. The therapist will also be able to help you to reduce the pain and guide you in the right way of doing things.

Prevention of shin splints

The following tips will help you to prevent occurrence of shin splints.

You need to wear shoes that provide good support and padding. It should be the right fit for your foot type. If you are wearing the wrong shoes, it can result in different types of foot problems.

You need to warm up before working out. If you do not warm up and simply start running, it can result in shin splints. Like in any other exercise, in running also you need to warm up before you actually start running. If you do not complete the warmup the possibility of injury increases a lot.

It is also important to ensure the right mobility in your ankles and hips. If the shoes or any type of products made for feet are hampering the mobility of your ankles and hips, issued about them.

Stretching of the stabilising muscles is very important to avoid shin splints. These stabilising muscles are present in your code, hips and ankles.

If you somehow feel pain in your shins, you should stop working out as soon as you find that out. If you are running or working out in a gym or anywhere else, you should immediately stop that instead of pushing yourself to complete whatever you are doing because that may complicate the situation.

References

1. Stop Shin Splints Forever!
2. Shin splints
3. Shin splints