Shin splints are agony…you probably know that already which is why you’re looking for shin splint stretches to help. The stretches are a key part of the cure but first you need to get rid of the pain and immediate problems which is what you will learn here. Be sure not to do stretches until you have cured the initial problem, you can make it worse if you jump the gun! If you are through the pain stage and want stretches see this free shin splint stretches guide.

What Are Shin Splints?
Shin splints are a lower leg injury related to muscle and tendon tears, stress and fatigue at the points where they attach to the lower leg bones (Fibula and Tibia). The result is pain that can literally stop you walking it’s so bad.

There are 2 main reasons for this:

Overload
To much impact stress from running, walking or workout activity simply push them too hard for too long.

Exercising on hard surfaces, uneven ground, starting exercise to hard after a long lay off, increasing intensity or duration too quickly. Exercising in bad shoes and excessive uphill or downhill running can exacerbate this.

Biomechanical
Essentially where the feet are too flat which results in what is known overpronation where your feet and ankles roll too far inward when striking ground. This stretches the muscle and tendons too far.

This can be exacerbated by bad running style, tight muscles, running with excessive forward or backward lean or with toes pointed outwards and landing on the balls of the foot.

So How to Treat and Cure Shin Splints FAST?
Prevention is better than cure which is where best shin splint stretches come in but they are for after you have cured the initial pain. Stretching already torn muscles and tendons is NOT a good idea!. Look out for my other article on shin splint stretches for prevention.

Shin Splint Treatment Cure Action 1 - Remove the Cause

Sorry but you’ll have to give the running or sports a rest for a bit, no way round that, hopefully not for long though, and be sure not to try stretches yet.

Do NOT keep training, this is not an injury you can train through or away it will only get worse if you do that.

To recover as quickly as possible you need to follow the right process. Then you can get back in slowly and steadily with minimum lost time.

Emergency Fast RICER Treatment
The initial treatment is the same as for most other muscle pull or rips, it’s a famous and effective process called R.I.C.E.R. (Rest, Ice, Compression, Elevation and Referral to a professional)

Ideally start RICER within 48-72 hours of the injury. I realise you may have been suffering with them for some time, in which case get onto it now.

Taking some Anti inflammatory tablets like IB Propfin or Voltaren is a good idea too.

Rest –
Keep your leg(s) as still as possible. Slows blood flow and prevents more damage.

Ice –
Crushed ice in a bag, frozen bags of peas etc. This works wonders in reducing swelling. Wrap the ice bags in a damp towel to stoop skin damage. Try to apply for 20 minutes for 48-72 hours (when awake!)

Compression –
Wide, firm elasticated bandages around the area above and below.

Elevation –
Raise the leg above heart level all possible times. Reduces swelling and bleeding.

Referral –
If it is severe and you can hardly walk hours after the onset of pain then you should get to a pro physio or sports doctor for a specific rehab to further reduce injury time. This is optional if your pain is not too awful after the first 4 steps.

Also, very important - No Heat!
For 24-72 hours avoid any heat such as heat lamps, creams, spas etc. Also avoid no massage of the leg and don’t drink too much alcohol. All these will increase bleeding, swelling and pain of your injury. Some of these (not booze will help in shin splint stretching prevention programs but not in the cure phase.

Do this and your shin splints will clear up no problem and we can move on to the next phase which is rehab and prevention involving physio, heat, massage, effective arm up techniques and building muscle strength and flexibility with shin splint stretches and activities.

Your objective is to build lower leg muscles and tendons like flexi-steel rope. Do RICER and then do not slack off thinking job done, follow on with shin splint stretches and lower leg strength exercises and that is what you will get. Result = You will able to run or speed march like a maniac with no problems!

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This entry was posted on Sunday, August 8th, 2010 at 10:14 am and is filed under Massage Therapy. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.