How Rice Can Help With Shin Splints Treatment

by Kirby Long

When shin met splint!

As a runner or walker, we all know that when the words shin and splint are combined, they mean trouble. This is trouble that we athletes don’t care to deal with but still comes any way. Let’s look a little further into shin splints.

Shin splints is a common pain for runners and athletes, typically caused by increased activity and excessive training. Most who suffer from shin splints feel discomfort and sharp pains stemming from their shinbone, the large front bone under your knee.

Symptoms may include…
  • Irritated and swollen muscles, often from new runners, overuse, and overtraining.
  • Overpronation or ”flat feet” — when the impact of a step makes your foot’s arch collapse
  • Weakness in stabilizing muscles of the hips or core.
Shine splints are not fun, but normally do heal themselves. Here are some ways that will help with the healing process. Remember R.I.C.E (Rest. Ice, Compression, and Elevation)

1. Rest your body!  It needs that TLC (Tender Loving Care).

2. Ice Ice Baby!  It’s to ease pain and swelling after a run or workout. Ice for about 20 minutes every 3 to 4 hours for 2 to 3 days, or until the pain or discomfort is gone.

3. Use a compression sleeve or compression socks to support the muscle and to limit the movement. This gives the shin muscle or other over worked muscle time to repair the tiny tears.

We have CEPs (brand of compression socks) in the store and  are happy to help you figure out which level of compression is best for you. CEPs are medical grade compression socks backed by a 5th generation of doctors and medical professionals.

4. Elevate your legs to avoid muscle soreness after your run or workout. Elevating your legs above the heart for just a few minutes can help you in extending your workout and for recovery, circulation, and can limit your chances of getting shin splints.

5. Use orthotics. Shoe inserts may help with arches that collapse or flatten when you stand up. (You can always try them on in our store with our expert staff. (Wink wink).

Granted as a runner or walker, we hate resting on days that we would rather be out there getting our fitness on, but remember that if we continue in pain, it could lead to something much worse and we are out for longer.

Remember R.I.C.E (rest, ice, compression, elevation) and get that recovery on so you can hit the road or trails again and injury free.

Disclaimer: The information provided in this article and on our web site is for informational purposes only and is not intended as a substitute for medical professional diagnosis or treatment.