Top 10 Effective Home Remedies For Shin Splints

Do you experience searing pain when you hit the track? Pain that is so excruciating, that you can’t move? If your answer is a resounding yes, you may be suffering from shin splints. But worry not, for we have easy to try remedies that are sure to help!

Shin splints is the pain individuals feel along the shinbone. Sportsmen, women and athletes suffer from shin splints owing to their rigorous physical workout.

While this is not a serious medical condition, shin splints can cause pain and discomfort and prevent one from competing in sporting events. Shin splints is the inflammation of the muscle or tissue at the frontal portion of the lower leg and results from a continual strain on the shin. Outlined below are ten home remedies for shin splints that can help ease the pain associated with it. If symptoms persist, it is advisable to see a doctor immediately.

Remedies for Shin Splints

1. Ice:

Apply an ice pack to the shin by placing a few ice cubes in a plastic bag, wrapping the bag in a towel and placing it against the shin. Hold the ice in position for about twenty minutes. This should quickly relieve the pain and enable you to walk comfortably again.

2. Elevation:

Lie down flat on your back, elevate your leg so that the injured shin is raised above your chest. This method rapidly relieves pain caused by shin splints by reducing swelling and draining fluid away from the injured area of the leg.

3. Rolling Pin:

An unconventional shin splint remedy, but effective nevertheless! Press a rolling pin gently along your calf. Apply a little more pressure on areas where you feel a knot or hardness, this will help loosen the muscles and relieve pain from shin splints.

4. Hot Towels:

Heat packs help to quickly reduce pain caused by shin splints. Apply a hot towel on the affected area and leave in position for about twenty minutes. A warm towel soaked in a mixture of water and Epsom salt works well to relieve pain and discomfort caused by shin splints.

5. Bandage: 

Apply an Ace Bandage or tape with a neoprene sleeve around the shin area. This works as a good home remedy for shin splints as the tape compresses the muscles, thus restricting muscle movement, speeding up the healing process.

6. Alternate Ice and Heat:

When you experience pain in your lower leg, shin splints are the most likely cause. Use a simple, alternating hot and cold treatment to relieve the shin of pain. Apply an ice pack for a minute, followed by a hot towel or heating pad for the next minute. Repeat five to six times to reduce pain in the shin.

7. Bag of Frozen Vegetables:

A good home remedy for shin splints is to apply a bag of frozen vegetables to the shin for at least twenty minutes. The cold inhibits blood flow to the area, reducing fluid build-up in the shin. Apply the treatment about thrice a day to get optimum relief.

8. Ginger Root:

Ginger root compress is a good therapy for shin splints. This is mostly used by athletes who are participating in sporting events to quickly relieve pain caused by shin splints. Steep an inch of fresh ginger root in about four cups of water. Make sure you do not boil the mixture, strain it and put it back in the pot. Dip a clean towel in the solution, wring the towel and gently wrap around the shin. Hold the towel in place for about ten minutes till it cools and repeat the treatment about four times.

9. Rest:

If you are experiencing pain in the shin, the best way to recover is to rest your legs. Lie down as much as possible and try to avoid walking too fast or running until your shin is completely healed. Drinking plenty of water will speed up recovery as it prevents dehydration. Once the pain reduces, walk slowly for short periods of time until you feel you are strong enough to pursue your sport once again.

10. Change Your Exercise Routine:

Shin splints are often the result of an improper exercise routine. This causes the muscles to get stressed without a correct stretching and relaxing exercise regimen. You could incorporate more muscle relaxing exercises or warm-up routines in your daily exercise to balance vigorous fitness routines with loosening exercises so your shin is not strained. You could change the surface you work out on, and switch to soft surfaces like grass, dirt and synthetic tracks from hard concrete surfaces. Ensure you do warm-up and cool-down exercises after each session to prevent shin splints occurring.

Running can be an exhilarating feeling for professionals and amateurs alike! So, don’t let a shin splint keep you away from the joy of running. With these easy shin splint remedies, you’ll be up on your feet in no time!