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Shin splints treatment includes initial first aid during the acute painful stage as well as longer term shin splints rehabilitation. Below we outline how to treat shin splints with cold therapy, taping, stretching and strengthening exercise.
The following guidelines are for information purposes only. We recommend seeking professional advice before attempting any self treatment.
The time scales needed for each stage will vary considerably depending on the severity of each individual case and also the commitment to treatment advice. The full rehabilitation process may take anywhere from 3 weeks to 12 weeks. Only move from one stage to the next when you can achieve all exercises and tasks free from pain.
In many cases of shin splints, the cause is related to the way we move. Poor biomechanics can increase the load on the tissues. Failure to correct this is often a reason the injury recurs at a later date.
Day 1: walk 4 minutes jog 2 minutes repeat 4 times
Day 2: rest
Day 3: walk 4 minutes jog 3 minutes repeat 3 times
Day 4: rest
Day 5: walk 3 minutes jog 4 minutes repeat 4 times
Day 6: rest
Day 7: walk 2 minutes jog 6 minutes repeat 4 times
Continue increasing in this manner until you are confident enough to return to full training.