The key to getting anterolateral shin splints to heal is to stop running and exercise the weaker muscles. So first and foremost: REST. Because most shin splints result from too much exercise and activity, they will progressively get worse unless the legs are rested and the muscles given a chance to heal -- sometimes this can take up to 6 weeks. Stretching the calf muscles is important. Once the shin muscles begin to heal, exercises can be done to strengthen them. One such exercise is the Bucket Handle Exercise.
The Bucket Handle Exercise: In this exercise you basically are working the shin muscles and strengthening them. First, wrap a towel around the handle of an empty water bucket/pail. Sit comfortably on a table- make sure your feet are not touching the floor. Now place the bucket in front of you. Lift the bucket handle with your foot, flex the ankle, then slowly extend the foot by pointing the toe. Do this ten times, two sets of ten. To make it more difficult when you are ready, add water to the bucket. Make sure you are not having any pain.
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.
Stay Tuned for Part III: Posterolateral Shin Splints
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
Additional Reading Resources:
- Marathon Training Program
- Shin Splints NO MORE!
- Non Surgical Spinal Decompression in Connecticut
- Contact the Glastonbury Chiropractor
- Chiropractic Can help runners with injuries
- I don't want to stop running because I have lower back pain