Shin Splints, also known as Medial Tibial Stress Syndrome (MTSS), is a common syndrome faced by many athletes and dancers every day. It is, in easy terminology, the pain felt in the edge of the tibia (the muscle between the knee and the ankle). The most common cause of this syndrome is the continuous infliction of trauma on the muscles surrounding the tibia.
The symptoms which arise include pain in the leg muscles, pain while walking, sharp spikes of intense agony from time to time, and occasional swelling in the affected area.
The issue is extremely painful, and if not treated, or treated too early or too late, the splint can last for a lifetime! But we are here, so no need to worry anymore! Check out the following ways to get rid of shin splints quickly and efficiently!
How to Get Rid of Shin Splints Fast – 8 Ways That Work Best
What we are going to tell you now are some tips you should use while getting treated by a doctor to ensure that the splint heals completely in less time. Following are some ways to get rid of those annoying splints fast!
Rest is the ultimate and most common way to get healed both quickly and less painfully. Every wound needs time to heal, and rest decreases that time as it allows the body to focus on the affected area and heal it more quickly. When you rest, breathing slows down, and blood flow swiftly moves to the muscles, allowing the injured or destroyed tissues to be repaired and brought back to their original state. The body’s natural painkillers and hormones are also secreted when you rest, so you don’t feel much pain while resting unlike when you are moving.
2. Ice the Shin
Icing is another common method of easing the pain in the injured area. What does icing do? Icing with the help of ice packs significantly reduces the swelling of the injury, reduce the bleeding of the tissues, and helps reduce the pain and spasms experienced in the muscles.
How to use an ice pack
Buy an ice pack from any supermarket or medical store. You can also make one yourself by wrapping some ice in a thick cloth. Take the pack and gently massage the swollen area for 20 to 30 minutes. Perform the above procedure for 3 hours until the swelling is completely gone. Never treat the injury for more than 30 minutes, and remove it immediately if the injury appears pink or red.
3. Take Painkillers
NSAIDs (Non-steroidal Anti-inflammatory Drugs) take a huge part in healing the splints and calming the pain. You can take common and less powerful ones like Ibuprofen, aspirin, acemetacin etc, but should consult your doctor beforehand as all medicines have their own side-effects, like increased bleeding and ulcers. If the doctor allows, follow the instructions and dosages he/she gives you, but increase or decrease the dosage as you see fit so that excess medicine doesn’t go into your body.
4. Use Orthotics
In case you don’t know, Orthotics are braces used to support or align an injured area back to its original position. They are used to support a variety of body parts, like shoulders, elbows etc. The ones we are talking about are Shoe Inserts. You can buy them or make them yourself at home, but the main question is, why should you use them? Well, shoe inserts help the splint area to align itself after the injury, and also help you sit or lie down. Studies suggest that people who used braces and supports during injuries got healed more quickly than those who didn’t, so you know what to do next!
5. Do Exercises
This step should only be done if your podiatrist recommends and allows it. They should only be performed after the pain has subsided, like on the lower hip and hip muscles. The range-of-motion exercises are a sort of rehabilitation to get your foot back to its original strength and motion. But beware, if performed too early, the splint condition can worsen and eventually lead to stress fractures. If you feel even the slightest bit of pain on your tibia while exercising, immediately stop and consult your doctor before any further exercise.
6. Use Neoprene Sleeves
If you don’t know, Neoprene sleeves are made of Neoprene, or polychloroprene, a polymer which exhibits good chemical stability and helps increase flexibility in harsh body and external conditions. They are used in a variety of applications, including laptops and orthopaedic braces. Using a Neoprene Sleeve helps support your leg and has the ability to warm and provide comfort to it. But before getting one, check whether you are allergic to it or not, because many people are, and if it comes in contact with the injured skin, matters can get a lot worse.
7. Wear Supportive Shoes
This one is the most important one, as the tibia after the injury is extremely sensitive, and if not cared for and treated gently, can result in a bigger and worse splint. Using worn-out shoes also increase the chances of your first shin splint, so make sure to use proper and tight footwear, as fit shoes significantly decrease the chances of a splint or any common toe, ankle or foot injury.
8. Undergo Physical Therapy
Going for therapy isn’t a bad thing most people exaggerate it to be; but in fact, it is a good way to get guidance for your issue. A therapist can help you by teaching various exercises, and guiding you to the easier way for complete healing. He/she can also identify and treat the issues because of which you keep getting shin splints. Physical Therapy is also a fail-safe way to rehabilitate your foot back to its original state.
All these tips we talked about above are extremely helpful, affordable and easy to perform, and highly effective in treating shin splints. If you found this article helpful, don’t forget to share it on Facebook or any of your social media account so that more people can benefit from it.