The inflammatory reaction occurs at the point where the deep tissues insert into the inside or front aspect of the lower leg. Pain and tenderness is usually present between 3-9 cm above the foot.
In severe cases walking may be unbearable and running will be out of the question. This injury usually occurs with novice runners who do not formulate an effective training program. It can also occur due to running on hard roads.
Mechanical problems with the feet such as over pronation can put the lower leg under excessive pressure and increase the likelihood of a shin splint. Other contributing factors include tight calf muscles, excessive rotation of the hip and improper running shoes.
R- Rest will speed up healing time
I- Ice packs for 15 min sessions will decrease swelling
C-Compression bandages such as Vulkan Shin Supports will speed up healing
E- Elevate your foot using pillows to decrease swelling.
Replacing current running shoes and the use of sports/orthotics and insoles can dramatically improve the healing phase of the injury. Changing the training routine and decreasing downhill running will help to speed up recovery. We would recommend complete rest for 5 days for a mild shin strain and then a gradual increase in mileage.
Running inside swimming pools is an ideal way to keep up fitness and increase the healing process in shin pain injuries. What's more research has shown that injured runners who pool run can reach the same positive mood as when they run. At least you won't be sitting around and sulking, instead you’ll be staying fit and recovering from your injury!
Stand with your hands against a wall and your injured leg behind your other leg. With your injured leg straight, your heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times. This stretching exercise may be helpful for Achilles tendonitis, plantar fasciitis and calcaneal apophysitis.
LYING SHIN STRETCH
Lie on one side. Grasp top forefoot behind. Pull forefoot to lower back. Hold stretch for 20 seconds. Repeat with opposite foot.