Your shins throb and ache after your daily run or just sprinting to catch the bus.
It could be shin splints. They can be caused by:
- Irritated and swollen muscles, often from overuse
- Stress fractures, which are tiny breaks in the lower leg bones
- Overpronation or ''flat feet" -- when the impact of a step makes your foot's arch collapse
- Weakness in stabilizing muscles of the hips or core
Shin splints are very common. Runners might get them after ramping up their workout intensity, or changing the surface they run on -- like shifting from a dirt path to asphalt. Shin splints are also common in dancers.
8 Treatment Tips for Shin Splints
Shin splints often heal on their own. If you see a doctor, expect to get a thorough physical exam. Your doctor may want to see you run to look for problems. You may also need X-rays or bone scans to look for fractures.
- 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.
- Take anti-inflammatory painkillers- Nonsteroidal anti-inflammatory drugs(NSAIDS), 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.
- Do regular Stretching exercise for your leg and foot muscles.
- Use orthotics for your shoes. Shoe inserts - which can be custom-made or bought off the shelf -- may help with arches that collapse or flatten when you stand up.
- Do range-of-motion exercises- if your doctor recommends them.
- Use a neoprene sleeve to support and warm your leg.
- Go to physical therapy to identify and treat issues in your legs or running mechanics that may be causing shin splints. A therapist can also help ease the pain and guide your return to sport..
Rare cases need surgery, such as if you have a severe stress fracture that caused your shin splints.