Treatment with this type of shin splint is to stop running altogether and engage in other types of exercise. Changing your running shoes to one with a rigid heel can help. Also, getting special orthotics for the feet are recommended. These Arch supports for your shoes can be custom-made or bought off the shelf – they can help with flat feet.
Strengthening exercises is something else we recommend. Some people may even need surgery to repair the torn tendon.
Toe Raises: Stand up and slowly rise up on your toes- Do this 10 times. Once you are a pro, hold onto weights and do the same thing. Do 2 sets of 10.
Outward Rolls: While standing up, roll your ankle out so that the inner part of the sole is off of the floor. Slowly lower the sole back onto the floor. Do 3 sets of 10.
Just like we said in a previous section of this shin splint series, ice helps. Other treatments that help with shin splints is cold therapy . Icing the area can decrease pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone
Check out our Shin Splints Series:
Source: The Merck Manual of Medical Info
The Glastonbury Chiropractor is located in central Connecticut- CT Spine and Disc Center specializes in patients who suffer from sciatica, disc degeneration, bulging disc or herniated disc in the lumbar spine. Call our chiropractic office at 860-633-8756 to schedule an appointment and to see if you are a candidate for non surgical spinal decompression
The pain is indeed mysterious. I have been suffering from swollen shin (lateral, about 4 inches above my right ankle) for almost 42 days now. The bump can be felt when I slide my fingers down my shin. I was given anti-inflammatory and steriod tablets, and asked to practise R.I.C.E, still the pain and swelling doesn't go. I completely stopped my aerobics classes for almost a month now. What is mysterious, at times I can feel the burning sensation running from my ankle right up to my knee but most of the time on the bump. I don't feel normal anymore and each time I put pressure on the right leg (i.e. standing and slow walking) the pain pops back. Sometimes, when seated, I can feel the pain and burning sensation.
I am very worried, what am I suffering from and why is it taking too long to recover? Can anyone advise and help me? Thank You.