Shin splints are a common injury that can occur during running, walking or other physical activities. They are caused by inflammation in the muscles and tendons around the shin bone.

If you're joining a track and field event or just want to get back into running, it's important to know how to get rid of shin splints. This article will give you several tips on how to relieve pain and inflammation caused by shin splints.

What Are Shin Splints?

Shin splints are a common injury, can be very painful and can make it difficult to continue your chosen activity.

There are two types of shin splints: medial tibial stress syndrome (MTSS) and anterior shin splints. 

MTSS is the most common type of shin splint, caused by the overuse of the muscles and tendons around the shin bone. 

Anterior shin splints are less common and caused by inflammation of the tissue that covers the front of the shin bone.

What Causes Shin Splints?

Shin splints often are caused by the overuse of the muscles and tendons around the shin bone. 

This can happen if you suddenly increase the intensity or duration of your physical activity. It can also occur if you participate in an activity that stresses your shins repetitively, such as running on a hard surface.

Other factors that can increase your risk of developing shin splints include:

• Having flat feet or high arches
• Wearing shoes that are worn out or don't fit properly
• Exercising on hard surfaces
• Having weak calf muscles

How To Get Rid Of Shin Splints

If you have shin splints, there are several things you can do to help relieve the pain and inflammation.

Rest

One of the best things you can do for shin splints is to rest. This will give your muscles and tendons time to heal. If you continue to participate in activities that stress your shins, you may worsen the shin splints.

Ice

Applying ice to the affected area also can help reduce inflammation and pain. Try wrapping an ice pack in a towel and using it on your shin for about 20 minutes at a time.

Compression

One of the most effective treatments for shin splints is compression. This helps reduce swelling and pain in the affected area. You can use a compression sleeve, bandage or tape to apply compression to your shins.

Elevation

Elevating your leg will help to reduce the swelling and pain associated with shin splints. Try lying down and placing a pillow under your leg, so your shin is elevated above your heart.

Stretching And Strengthening Exercises

Once the pain and inflammation have decreased, you can start stretching and strengthening exercises. These exercises will help stretch and strengthen the muscles and tendons around the shin bone, which can help prevent shin splints from returning.

Conclusion

If you are experiencing shin splints, there are several things you can do to help relieve the pain and inflammation. 

Following the tips outlined in this article, you can get rid of shin splints and return to enjoying your favorite activities.