Quick Answer: How Long Should You Ice Your Shin Splints?

How do I stop getting shin splints?

8 Tips to Prevent Shin SplintsStretch your calves and hamstrings.

Avoid sudden increases in physical activity.

Exercise on softer surfaces when possible.

Strengthen your foot and the arch of your foot.

Strengthen your hip muscles.

Buy new athletic shoes that are right for you.

Stay at a healthy body weight.More items….

Do compression socks help shin splints?

Compression Socks – Compression socks will help increase blood flow in the muscles in your lower leg, reducing your chances of inflammation, pain and discomfort. 3. … If you’re experiencing shin splint pain, use a foam roller to roll out all the inflammation in your lower legs on a regular basis.

Does ice help with shin splints?

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.

How do you stretch out shin splints?

Sitting on the floor, bend one knee and put the other leg out in front of you, with your heel on the floor. Loop an exercise band, a towel, or a belt around the ball of your foot. Slowly pull your toe towards you and hold for 15 to 30 seconds. Repeat 2 to 4 times.

How do I stop my shins from hurting when I walk?

To prevent shin splints from recurring:Be pain-free for at least 2 weeks before returning to your exercise routine.DO NOT overdo your exercise routine. … Warm up and stretch before and after exercise.Ice your shins after exercise to decrease swelling.Avoid hard surfaces.More items…•

Does Elevating your legs help shin splints?

Elevate: Raise your shin above the level of your heart as often as you can. This will help decrease swelling and pain. Prop your leg on pillows or blankets to keep your shin elevated comfortably. Wear proper shoes and shoe inserts: Choose the best shoes for your foot type and activity or exercise.

What exercise can I do with shin splints?

The following three exercises help prevent shin splintsHeel-to-toe raise: 3×30 repetitions per day. Instructions: Rock back on your heels and pull your toes up. … Foot rolling: about 2-3 minutes per day. Instructions: … Foot and lower leg strengthening: 3×30 repetitions per day. Instructions:

How bad can shin splints get?

Also known as medial tibial stress syndrome, shin splints can be painful and disrupt training regimes. However, they are not a serious condition and may be alleviated with some simple home remedies. Shin splints are characterized by pain in the lower leg, on the front, outside, or inside of the leg.

Is it better to ice or heat shin splints?

Active rest is usually fine for shin splints, but you should see a doctor if you think you have a more serious injury. Try low-impact activities like swimming until your pain subsides. Ice. Place ice packs on your shins for 15 to 20 minutes at a time.

What actually is shin splints?

The term “shin splints” refers to pain along the shin bone (tibia) — the large bone in the front of your lower leg. Shin splints are common in runners, dancers and military recruits.

Does heat help shin splints?

If you have a sore or painful muscle or a very stiff joint, heat therapy may be your best bet to relieve symptoms. After the first 48-72 hours of using cold therapy for acute injuries like pulled muscles, heat therapy may be more advisable as you enter days 3-7, or for prolonged symptoms lasting beyond a week.

How do you warm up shin splints?

4 Warm-Up Stretches to Avoid Shin SplintsCalf Raises. Stand on a step with your feet hip-width apart. … Hip Rotations. Start by standing and bringing one knee in toward your chest, grabbing your shin with your hand. … Lateral Side-to-Side Lunges. Start by standing with your feet together. … Air Squats. … Other Ways to Avoid Shin Splints.

Can you still run with shin splints?

Continuing to run with shin splints is not a good idea. Continuing the exercise that caused the painful shin splints will only result in further pain and damage that could lead to stress fractures. You should either eliminate running for a while or at least decrease the intensity with which you train.

Should you massage shin splints?

Shin Splints Massage At first you might feel some soreness around your shinbone or light swelling and tenderness in your lower leg. The pain might appear during exercise, afterwards, or it might be constant. No matter when you’re affected by shin splints, massage can help.