What is the average recovery time for shin splints

If you continue to run with shin splints, doing so will at best slow your recovery and prolong the shin pain.

At worst, it will result in tibial stress fractures and a much longer period of rest from running. As the peak weeks of marathon training kick-in, your shins begin to hurt…. Well, knowing that the ideal answer is to stop and rest for two weeks, the practical solution may look a little more like this:. Ultimately, you should listen to your body. Your recovery time from shin splints is largely dependent on your ability and willingness to reduce loading on the tibia, by resting from running as the bone heals.

The more you can protect your injured shin from undue loading during the rest period, the faster you will recover from shin splints, and return to running successfully. Commit to taking the two weeks rest before doing the hopping test mentioned earlier in this article, to see if your shin is ready for some light running. That said, there are a number of things you can do to help you recover faster from shin splints and return to running. Although training errors are largely to blame for shin splints doing too much, too soon , factors such as tight calves and single leg stability are often cited as being contributing factors.

You can use this period of rest from running to work on rehab exercises to strengthen your calves and improve both ankle and hip stability. Similarly, you may want to get a regular sports massage to work on any imbalances that might be contributing to your shin pain. Alternatively, you can try some of the calf foam rolling techniques shown below to help work on any tightness you may feel. Just be sure to avoid the area of tenderness around your inner shins.

In some cases, especially if you have a job that requires you to be on your feet all day e. You may find that they do not offer enough support. The NHS recommends that you can take ibuprofen or paracetamol to help reduce the pain, and that applying ice to the painful area will also help with pain relief for shin splints.

Please DO NOT use pain relief methods, especially medication as a way to get through your next run and to persist with training. Icing the shin for 20 or 30 minutes every hours should relieve pain after as few as 4 days.

However, if the pain is really bad, anti-inflammatory painkillers like ibuprofen or aspirin might be in order. Save my name, email, and website in this browser for the next time I comment. Careers at OA. Doctors Jeffery S. Cantrell Kent F. Dickson J. David Evanich Brady G. Giesler James R. Heerwagen John C. McElroy Aaron D. Schrayer Manuj C.

Singhal Ian G. Wilkofsky Michael J. Symptoms include: Pain in one or both legs Sharp or dull, aching pain in the front of your shin Pain when you push on your shins Pain that gets worse during and after exercise Pain that gets better with rest If you have severe shin splints, your legs may hurt even when you are not walking.

Decrease Your Activity. Expect that you need at least 2 to 4 weeks of rest from your sport or exercise. Avoid repetitive exercise of your lower leg for 1 to 2 weeks.

Keep your activity to just the walking that you do during your regular day. Try other low impact activities as long as you do not have pain, such as swimming, elliptical machine, or biking. Reduce Your Pain and Swelling. Things you can do to ease discomfort include: Ice your shins. Ice several times a day for 3 days or until pain is gone. Do stretching exercises, especially over the front part of the shin. Take ibuprofen, naproxen, or aspirin to decrease swelling and to help with pain.

Know these medicines have side effects and can cause ulcers and bleeding. Talk to your doctor about how much you can take. Use arch supports. Talk with your doctor and physical therapist about wearing the proper shoes, and about special shock-absorbing insoles or orthotics to wear inside your shoes.

Work with a physical therapist. They can use therapies that may help with the pain. They can teach you exercises to strengthen your leg muscles. How to Prevent Shin Splints. To prevent shin splints from recurring: Be pain-free for at least 2 weeks before returning to your exercise routine. Do not overdo your exercise routine.

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