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Shin Splint Stretching Guide for Emergency Treatment for Dying Shin Splints

Shin splints are agony, you probably already know that, which is why you’re reading this. You can’t do any of your normal sports or activities for fear of that agonizing throbbing pain onset.

It’s not good for your fitness, it’s not good for fun, it’s not good for anything. Shin Splint Stretches are part of the cure, but first there are a few key steps to take.

What are shin splints?

Shin splints are a lower leg injury related to muscle and tendon tears, stress, and fatigue at the points where they attach to the lower leg bones (fibula and tibia). The result is pain that can literally prevent you from walking.

The 2 main causes of this are:


Excessive impact forces from sports and/or weight-bearing activities can overburden as they can no longer absorb shock.

Exercising on hard surfaces, uneven terrain, starting to exercise too hard after a long rest, increasing intensity or duration too quickly, exercising in the wrong shoes, and excessive running up or down hills can exacerbate this.


Basically, flat feet lead to overpronation, where the foot and ankle turn excessively inward when they hit the ground. This overstretches the muscles.

This can be exacerbated by poor running style, tight muscles, running with excessive forward or backward lean or toes pointed out and landing on the balls of the foot.

So how to treat and cure pimples QUICKLY?

Better safe than sorry, but in this article we’ll assume you already have shin splints and need quick pain relief. Look for my other article on shin guards stretches for prevention

Shin Splint Treatment Cure Action 1 – Eliminate the cause

I’m sorry, but you’ll have to stop running or playing sports for a bit, there’s no way around it.

DO NOT continue training, this is not an injury you can overcome or eliminate, it will only get worse if you do.

In order to recover as soon as possible, you need to do it right. Then you can slowly and steadily get back in with a minimum of wasted time.

Rapid emergency RICER Treatment

The basic treatment should be like any other muscular type injury and follow the famous RICER process (Rest, Ice, Compression, Elevation and Referral to a professional)

Ideally start RICER within 48-72 hours of injury. I realize you may have been suffering with them for some time, in which case please do so now.

Taking some anti-inflammatory tablets like IB Propfin or Voltaren is also a good idea.


Keep your leg(s) as still as possible. It slows the flow of blood and prevents further damage.


Crushed ice in a bag, bags of frozen peas, etc. This works wonders to reduce swelling. Wrap ice packs in a damp towel to prevent skin damage. Try to apply for 20 minutes for 48-72 hours (when you are awake!)

Wide and firm elastic bandages around the upper and lower area.

elevation –

Raise your leg above the level of your heart as many times as possible. Reduces swelling and bleeding.

Reference –

If it is severe and you can barely walk hours after the onset of pain, then you should see a physical therapist or sports doctor for targeted rehabilitation to further reduce injury time. This is optional if your pain is not too bad after the first 4 steps.

Also, very important: No heat!

For 24-72 hours avoid any heat such as heat lamps, creams, spas, etc. Also avoid any leg massage and don’t drink too much alcohol. All of this will increase the bleeding, swelling, and pain of your injury. Some of these (not alcohol) will help in shin splint stretch prevention programs, but not in the healing phase.

Do this and your shin splints will go away without any problem and we can move on to the next phase which is rehabilitation and prevention involving physio, heat, massage, effective techniques to raise your arms and build muscle strength and flexibility with stretching and activities to leg cramps.

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