Shin Splints....should I ice them immediatley or place heat?

Question

just ran 2 miles for the first time and my shins are killing me

Answer 1

Ice them.  I also learned a trick years ago that would make my shin splints go away.  Use your thumbs to massage the arch of your foot.  Also, stretch your calves.

Answer 2

ice and stretch    use R.I.C.E

Answer 3

Actually, you could do both; they both should help it heal. However, I personally like the ice. So, I suggest that you ice it for 10 minutes(making sure you press down on it for compression) and then leave the ice off for 10 minutes. Repeat that as many times as needed.

You should also stretch your shins and calves. Try these stretches:

1)Find a wall and bend your front leg but keep the back leg straight(like the starting split position). The put your hands on the wall and lean on it; you should feel the stretching in your back leg. Hold that for 15 seconds. Rest for 5 secs. And switch legs. Do that repeatedly until both legs get the stretch 3 times.

2)Find a wall and put one fot on the wall, so that the heel of your foot is on the ground, but the toes are on the wall. You should feel the stretch in your shins and calves.

3) Get on the ground in a push-up-like position, except instead of having both legs parallel to each other, put one leg/foot over the other one and you should feel the stretch. Switch legs, and do that so eahc leg gets the stretch 3 times.

And, then just make sure to give your legs plenty of rest. And, when you are sitting down, find a way to elevate them.(just sitting down or icing, it doesn't matter)

*Just make sure you do plenty of those stretches above and you ice, compress, rest, and elevate your legs. Do those everyday until your shins feel better.

I hope you feel better soon!

Answer 4

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Answer 5

Ice them. Take a bag of ice and place it on your leg for twenty minutes. Then remove it and wait until your leg thaws out (is not cold anymore at all) and then repeat the process. Only twice though.

If you would like afterwards you can take a bath in Epson salt and that will help relax your muscles and ease the pain.

Answer 6

I'm pretty sure ice. I suggest an ice bath. It hurts a bit at first(because its so cold) but is worth it in the end.

Answer 7

Ice.

Answer 8

Ice.  I am always surprised when people still suffer with shin splints and don't seem to know either the cause nor the cure.  Shin splints are caused by muscle imbalance. The front muscles are weak and the calves are strong.

The way to correct Shin splints is to strengthen the muscles at the front of the legs. Lie face down in bed with your toes hanging over the edge. Pull your toes upward against the resistance of the mattress. Try to work up to 3 or 4 sets of 5 – 10 reps each.

There are other variations of this, such as heel walking, hanging a paint can on your toes, or using the angle iron on bleachers to slip your toes under.

Good Luck