Recover as per our Coach Raman:
1. Recovery:
a. RICE: Rest, Ice, Compression, Elevation.
i. Get off your feet and give your legs a break. Go for a swim instead.
ii. Ice the shins. Instead of applying a cold pack, try Friction Icing
1.Take a foam (coffee) cup and fill to the rim with water; Put it in the freezer
2. After freezing, take cup and peel a little of the foam from the top
3. Massage the shins by moving the ice surface across the shins from below the knee towards the foot
4. You will feel cold initially; then burning; then the area will go numb.
5. When it goes numb, lay down the cup, and GENTLY massage the shins in a downward motion (towards foot) with your thumbs
6. Once you get feeling back in your leg, repeat the process (a-e) one more time.
a. The icing reduces the swelling
b. The friction removes scar tissue
c. The massage improves blood circulation to speed up the healing process.
iii. Use a shin or calf support to provide support and compression to the lower leg, thus reducing strain on the muscles
iv. Elevate your legs as often as possible so that they are above your heart. (Added bonus: Gives you an excuse to tell your boss you are recovering from shin splints, when you have your feet on your deskJ)
b. Medication: Take anti-inflammatory pills (after consulting a physician) to reduce pain and swelling.
c. Stretching: Stretch the calf muscles to aid in recovery, and prevent recurrence
d. Ginger Hopper: This drink helps in reducing internal swelling and helps the healing process. Of course, you need a juicer to make it.
i.Take 5-6 carrots, 1 apple, and a ¾ inch piece of ginger root
ii. Juice the apple first, then the ginger, and finally the carrots
iii. Drink immediately after juicing to take advantage of the active nutrients.
Of course, you want to take a look at your shoes to ensure they are not worn out. Also, avoid running on hard surfaces and take it easy (no sprinting!)
Relevant Links:
http://www.footsmart.com/Shin-Splints-Shin-Splint-Treatment.aspx
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