Treatment of the condition <\/strong><\/h2>\n\n\n\nAs is the case with treating a number of other injuries at home, the rest, ice, compression, and elevation (RICE) method is effective at ensuring shin splints go away as soon as possible. <\/p>\n\n\n\n
If you’re a runner who’s suffering from shin splints, you can still continue to run, just make sure that you’re decreasing the frequency and intensity of your workouts to reduce the toll on your body. <\/p>\n\n\n\n
Furthermore, it’s a good idea to avoid uneven and hard surfaces like concrete and steep hills. This is why many people turn to low-impact exercises such as swimming until the worst of the pain subsides. <\/p>\n\n\n\n
In addition to the RICE approach, stretching out the calf and surrounding leg muscles can help to relieve much of the pain. Listed below are three of the best stretches to try. <\/p>\n\n\n\n
Gastrocnemius muscle stretch<\/strong> – this first exercise is excellent for stretching the calf muscle. Simply stand facing towards a sturdy wall and position both hands against it. Step the foot that you’re stretching back half a meter and keep your leg straight. Then, bend your front knee while keeping both feet flat on the ground. If you really want to feel the stretch in your calf, lean your torso slightly forward. Hold the stretch for 20-30 seconds and relax. <\/p>\n\n\n\nCalf raises<\/strong> – this next exercise is a useful one for strengthening the calf muscles, which should in turn, relieve some of the pain. All you need to do is position the balls of your feet on a step with the back half of them floating off the edge. Gradually raise yourself up on your toes before dropping back down again. Try to stretch your calf and foot muscle as much as you can as your heels lower and hold the position for up to 20 seconds for maximum effect. <\/p>\n\n\n\nSeated shin stretch<\/strong> – the seated shin stretch eases pain in the shin area by targeting the muscles at the back of the lower leg. To do the exercise, start in a kneeling position and then lower yourself slowly down so you’re seated with your heels positioned under your glutes. Once you’re in this position, lean back slightly and place your hands behind your back on the floor. Using your body weight, push down on your heels to experience the stretch – while if you want to increase the pressure, try lifting your knees off the ground a little. <\/p>\n\n\n\n