Soothing Shinsplints

By Kyle Roderick
ThirdAge Staff

People who run, play tennis or even walk a lot may be struck with shinsplints from time to time. Caused by small tears in the tendon or the connective tissue along your tibia, this painful condition can sometimes be prevented and often soothed.

You can self-diagnose by pressing on your shin. Pain that spreads over an area of an inch or more may often indicate shinsplints. Pain in a small, targeted area may indicate a stress fracture. See a physician if you feel pain in a specific small spot.

To relieve shinsplints, soothe shins with an ice massage: Freeze water in a paper cup, peel off the bottom end, and moisten that end of the ice with water. Rub the ice on your shins for five to seven minutes. Repeat four to six times a day.

At the first ache of shinsplints, stay off your feet as much as possible and stick to low-impact workouts such as yoga, swimming or biking while the tissue heals.

To prevent shinsplints, try this strengthening exercise: Walk on your heels, taking long strides until the muscles near your shins burn. Gradually increase the length of time you can do this exercise without feeling the burn. Since shinsplints can be aggravated by worn-out athletic shoes that have deficient support, be sure to replace tennis, running or walking shoes every 400 to 500 miles, or after six to eight months.

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