Content

• To step
• Method 1 of 3: Using home remedies
• Method 2 of 3: Stretch your shins
• Method 3 of 3: Prevent shin irritation
• Warnings

Medial tibial stress syndrome or tibia irritation is a common injury in runners, dancers, and people who suddenly increase their physical activity. It is caused by excessive stress on the connective tissue in the shins. They can usually be prevented with gradual training methods; however, you can also apply remedies that will help you get rid of shin irritation quickly.

To step

Method 1 of 3: Using home remedies

1. Rest your legs. Stop running for a few days. Continuing with your routine will make the symptoms worse, so take this as a sign that you need some rest.
   • Shin irritation is caused by tension and strain on the muscles and tendons in your legs.
   • A few days of rest is necessary to allow the pain and tension to subside.
   • Avoid straining your legs, even during regular activity.
2. Apply ice to your legs for 20 minutes, three to four times a day. Ice is better than heat in treating shin irritation.
   • Ice reduces pain and swelling from shin irritation.
   • Do not apply ice or cold packs directly to the skin.
   • Wrap a towel around ice or ice packs before using.
3. Use compression stockings or stretch bandages. These aids can activate the flow in the area of ​​the pain and promote recovery.
   • Stretch bandages can help reduce swelling and provide extra support for an injury.
   • Do not pull the bandage too tight. While compression can help reduce swelling, a bandage that is too tight can cut off blood flow to the tissue.
   • If you have a numb or stinging feeling in the area under the bandage, loosen it up a bit.
4. Place your legs a little higher. Sit or lie down with your legs above your heart.
   • Try to lift your shins when applying the ice.
   • If you have to sit for long periods of time, it can help to lift your shins.
   • Keeping your shins above your heart, especially when lying down, can reduce swelling and inflammation.
5. Take an over-the-counter anti-inflammatory. Inflammation in your shins and other muscles is common, so take anti-inflammatories for a few days.
   • Well-known anti-inflammatories are ibuprofen, naproxen and aspirin.
   • Take the medication according to the package: ibuprofen usually every four to six hours and naproxen every 12 hours.
   • Do not take more than the maximum dose as stated on the bottle in a 24 hour period.

Method 2 of 3: Stretch your shins

1. Do a few slow stretches for your shins. You are not supposed to start exercising too soon. Some examples of this are the following steps in this method.
   • Gentle stretches that engage the muscles in your shins can be helpful for warming up the muscles and relieving tension.
   • Start this after a few days of rest.
   • Most of these exercises involve stretching the muscles of your calves and ankles.
2. Do some standing stretches for your calves. Stand facing a wall with your hands against the wall at eye level.
   • Your elbows and arms are straight and straight.
   • Keep your injured leg back with your heel on the floor.
   • Keep your other leg forward with the knee bent.
   • Turn your back foot in slightly.
   • Slowly lean into the wall until you feel a stretch in the back calf.
   • Continue to stretch for 15 to 30 seconds.
   • Return to the starting position and repeat three times.
   • Do this exercise several times a day.
3. Stretch the front extensors. This stretches the muscles and tendons on your shin.
   • Stand next to a wall or a chair. Your injured leg should be farthest from the wall or chair.
   • Place one hand against the wall or on the chair to keep your balance.
   • Bend the knee of your injured leg and grab your foot behind you.
   • Bend the front of your foot towards your heel.
   • When you do this you should feel it stretch in your shin. Continue to stretch for 15 to 30 seconds.
   • Repeat this exercise three times.
4. Do standing stretches for your toes. Start by standing up straight with your feet flat on the floor.
   • Cradle back on your heels and lift your toes off the floor.
   • You feel the stretching in your ankle.
   • Hold for five seconds and roll your feet back to the floor.
   • Do two sets of 15 stretches.

Method 3 of 3: Prevent shin irritation

1. Wear the right footwear. If you are a runner, you should invest in a high-quality pair of running shoes.
   • Choose shoes that support your feet and provide enough cushioning to absorb the impact of your run.
   • Replace your shoes after running 1,500 km.
   • Have your foot size measured by a professional to make sure you buy the right shoe for your sport or activity.
2. Purchase orthopedic insoles if necessary. These support the arch and fit into your shoes.
   • You can get these at most pharmacies or have them custom-made by a podiatrist.
   • These insoles can help relieve and prevent pain from shin irritation.
   • These fit in most sports shoes.
3. Do moderate exercise. You can still exercise by doing exercises that reduce the impact of strain on your shins.
   • Think of cycling, swimming or walking.
   • Start each new activity slowly and work your way up to more stamina.
   • Gradually increase the duration and intensity.
4. Add strength training to your schedule. You can add some light strength exercises to your training regimen to strengthen your calf muscles and shins.
   • Stand on your toes. Take a weight in each hand. Start with lighter weights.
   • Slowly rise on your toes, then lower yourself until your heels are on the floor.
   • Repeat this 10 times.
   • Once this gets too easy, gradually move on to more weight.

Warnings

• Keep in mind that the pain in your shins may be a sign of stress fractures in your shins, ankles, or feet. See your doctor if the pain lasts for more than a week, or if you think the injury is not just because you did a little too much.