Rest your legs. You can still be active, but choose activities that won't make your shin splints worse, such as swimming or biking. Nathan, Carl, and Aihao Ding. “Nonresolving Inflammation.” Cell , vol. 140, no. 6, 2010, pp. 871–882, https://doi.org/10.1016/j.cell.2010.02.029 . Side effects from NSAIDs are rare but can occur. They usually happen only after you’ve taken the medication for a long time. You should use the lowest dose for the shortest time to minimize side effects. The firmest compression, 30 – 40 mmHg, is for post-thrombotic syndrome and other major issues, such as ulcers. While the firmest has the greatest impact, they also carry the highest user error risk.

This is a medical condition where inflammation arises in the shins from exerting too much pressure on the connective tissues. Running is a common source of that pressure. The inflammation leads to pain, and rest is the only real cure. They’re extremely durable, quality stitched, and will wash up perfectly every time. They’re made to last. Again, the major benefits appear to be more on reducing lactic acid, preventing injury, and, most of all, aiding in a faster recovery from an injury, such as shin splints. Reach exercises. With a chair next to you, bend your knee slightly. Reach your hand across your body toward the chair. Repeat 15 times for 2 sets.

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With 15 to 20 mmHg of compression, this pair is right in the middle of the pressure range on our list. We also like the simple, sporty design, which is ideal for regular wear. And they feature Bombas’ typical seamless toe for comfort whether you’re wearing them alone or in shoes. With an easy-on, easy-off design, we were impressed that the band stayed in place while we sat down and stood up multiple times. We found they offered light, comfortable compression—although we did notice that after around eight hours of wear, the material started to feel itchy. Take anti-inflammatory painkillers if you need them. Nonsteroidal anti-inflammatory drugs ( NSAIDs), like aspirin, ibuprofen, or naproxen, will help with pain and swelling. These drugs can have side effects, though, like a greater chance of bleeding and ulcers. Use them as directed on the label, unless your doctor says otherwise.

Slow increase in activity level: When you do become active again, start slowly. Increase your activities gradually to reduce the risk of shin splints returning. Custom orthotics and appropriate footwear can provide better support and alignment for the feet and legs, reducing the risk of shin splints. Some people are more prone to shin splints than others, but certain factors raise the chances of them occurring: Special silicon shoe inserts and supportive footwear are made for people with flat feet. They support your feet’s arches to reduce strain from the bones and muscles in your lower legs. When people talk about shin splints, they're usually referring to medial tibial stress syndrome (MTSS), or repetitive stress injuries to the medial ridge of the tibia bone. As an informal label, "shin splints" can describe any pain in an athlete's shins following exercise on hard surfaces. MTSS is one of the most common injuries experienced by runners. You can also develop shin splints from other forms of athletic exertion, including team sports, dance, and even walking.Bates, P. “Shin splints—a literature review.” British journal of sports medicine, vol. 19, iss. 3, 1985, pp. 132-137. https://doi.org/10.1136/bjsm.19.3.132 .

Shin splints often result from repetitive stress, which causes small tears in the bone, connective tissue, and muscles of the leg. While it's possible to develop stress injuries even while maintaining a balanced gait, exercising with poor form increases your risk of injury. When a person exercises without proper alignment, they put additional strain on the musculoskeletal system with each step. Microtears can develop over the course of a single workout, causing significant discomfort. Common defects such as overpronation and forefoot varus have been linked to a greater incidence of shin pain ( Bates 135 ). If you continue to exercise without correcting your form, the microtears in your tendons, muscles, and bones are likely to worsen. You can get shin splints if you do the same exercises or motions many times in ways that put stress on the muscles, tendons, and bones around your shins. You could get them if you make sudden changes in your exercise routine, such as exercising harder, more often, or for a longer time. You might also get shin splints if you exercise with shoes that don't fit you well or are worn out. Start off as come-and-go discomfort with activity and progress to a steady and persistent pain even after the activity has ended. It is not recommended that you wear two compression garments over one another. This can cause too much compression or not distribute the compression appropriately. You could end up restricting blood flow rather than promoting it. More isn’t always better, even when treating shin splints.Promote Blood Flow: Compression helps to improve the upward flow of blood in the legs, preventing pooling and stagnation. But shin splints aren't a specific injury with distinct types. It's a general name for pain along the front of your lower legs from overuse or stress. The most common place to feel pain in your shins is on the inner side. Mavčič, Blaž, and Vane Antolič. “Optimal mechanical environment of the healing bone fracture/osteotomy.” International orthopaedics, vol. 36, iss. 4, 2012, pp. 689-695. https://doi.org/10.1007/s00264-012-1487-8 . Hard Surfaces: Running on hard or uneven surfaces can increase the risk of developing shin splints.