10 Effective Home Remedies to Relieve Shin Splints

You might have been in the middle of your morning jog or evening fitness class when suddenly, sharp pain hits the front of your ankle and radiates up to your knee. Now, when you press on the area along your shinbone, it's sore and tender to the touch. Could this be shin splints?

While it may be uncomfortable, shin splints (and most shin pain, for that matter) are usually not signs of a major issue. They occur due to inflammation in the muscle or tissues at the front of the lower leg, often from repetitive minor stress or irritation. Fortunately, this condition can be treated and prevented with the following home remedies. However, if your shin pain continues or recurs despite your efforts, it's a good idea to consult a doctor. You may have a stress fracture, a small crack in the bone that won’t heal without professional care.

Don’t push through the pain. Trying to power through the discomfort of shin splints won’t earn you any extra credit in the world of sports. In fact, it might worsen the situation, setting you up for a more serious injury. Rest and reduce your activity, or at the very least, cut back on your running distance while you’re healing from shin splints.

Apply ice. Ice is the go-to treatment for reducing inflammation in sports-related injuries, and shin splints are no exception. A simple technique: Fill a foam or paper cup with water and freeze it. Once frozen, peel back the top of the cup to expose the ice, then massage the affected shin area for ten minutes at a time, up to four times a day for one to two weeks. Alternatively, you can use a bag of frozen peas or corn kernels as an ice pack.

Wrap it up. Using an elastic bandage or a snug neoprene sleeve around the lower leg can help by compressing the area, which may reduce inflammation. It also provides support to the muscles and limits movement. However, avoid completely immobilizing the leg; gentle movement is important to allow blood circulation to the injured area and to help remove excess fluid caused by inflammation.

Take some aspirin. Over-the-counter pain relievers like aspirin and ibuprofen are effective for relieving shin splint pain. Both also help reduce swelling and inflammation. Acetaminophen can ease pain but doesn't address inflammation. Pregnant or nursing women, or anyone with a sensitivity to these medications, should consult with a doctor before use. For safety guidelines regarding over-the-counter pain relievers, click here.

Listen to your body. Overuse injuries often happen when people ignore the warning signs their body gives them. If you experience pain, take time to rest, apply ice, and, if needed, speak to your doctor about what adjustments you can make to prevent recurring injuries.

Consider using an athletic insole. Since shin splints are often caused by the impact of activities like running, padded insoles can help absorb some of that shock. These insoles are available at athletic shoe stores, sports supply stores, and even some grocery and drug stores, typically ranging in price from $7 to $20. Additionally, make sure your shoes provide adequate cushioning (see "Choosing an Athletic Shoe").

Avoid hard surfaces. To reduce the strain on your legs, try exercising on softer surfaces like running tracks, crushed gravel, or grass. If you must run on roads, choose asphalt over concrete. For aerobics, avoid cement floors—even carpeted ones—and opt for suspended wood floors instead.

Try cross-training. If shin splints are preventing you from running, switch to a different type of activity to stay active. Activities like swimming, stationary cycling, or other low-impact exercises can help you maintain fitness without overloading your shins.

Avoid running on hills. Running uphill or downhill can worsen shin splints or even cause them to develop.

Prevent injuries from happening. Always warm up before you start exercising. Warming up increases blood flow to your muscles, making them less likely to get injured. A few minutes of walking or gentle stretching will help prepare your body for the workout ahead.

For more information on shin splints and tips on how to prevent them, check out the following links:

ABOUT THE AUTHORS:

Timothy Gower is a freelance writer and editor with work featured in several notable publications including Reader's Digest, Prevention, Men's Health, Better Homes and Gardens, The New York Times, and The Los Angeles Times. He has authored four books and is a contributing editor for Health magazine.

Alice Lesch Kelly is a health writer based in Boston. Her articles have appeared in Shape, Fit Pregnancy, Woman's Day, Reader's Digest, Eating Well, and Health magazines. Alice has co-authored three books on women’s health.

Linnea Lundgren has over 12 years of experience in research, writing, and editing for newspapers and magazines. She is the author of four books, including *Living Well With Allergies*.

Michele Price Mann is a freelance writer whose work has appeared in publications such as Weight Watchers and Southern Living magazines. A former assistant health and fitness editor at Cooking Light magazine, her professional passion lies in exploring and writing about health topics.

ABOUT THE CONSULTANTS:

Ivan Oransky, M.D., serves as deputy editor at The Scientist. He has authored or co-authored four books, including *The Common Symptom Answer Guide*, and contributed to major publications such as the Boston Globe, The Lancet, and USA Today. Dr. Oransky is also a clinical assistant professor of medicine and adjunct professor of journalism at New York University.

David J. Hufford, Ph.D., is a university professor and chair of the Medical Humanities Department at Pennsylvania State University's College of Medicine. He also teaches in the departments of Neural and Behavioral Sciences and Family and Community Medicine. Dr. Hufford sits on the editorial boards of various journals, including *Alternative Therapies in Health & Medicine* and *Explore*.

This information is intended solely for informational purposes. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author, nor the publisher assume responsibility for any consequences arising from the treatment, procedure, exercise, dietary changes, actions, or medications taken as a result of reading or following this information. The publication of this content does not constitute medical practice, nor should it replace the advice of a physician or other healthcare provider. Always consult your doctor or healthcare provider before beginning any treatment.