Ice to reduce inflammation and swelling

In the initial stages of resting acute shin splints we immediately ICE the injury to halt any further damage. It is important to do this strait away when there is a flare up. As you may be aware, shin splints have a habit of flaring up when you are not exactly ready for them. I opt for 20 minutes of ice/per hour onto effected area for the first day or two. But you can do more if you wish. The main thing is to not progress past this stage until all swelling and acute pain is gone. This is probably a step you are already aware off. The old R.I.C.E (rest, ice, compression and elevation) method is best. Ice the injury only during the first 36 hours for most cases. After that, look carefully how the area has responded. More cold application may be needed before progressing to step 3.

GOLDEN RULE NUMBER 2: If at any stage during the steps there is any soreness or swelling or inflammation at all- you stop everything and come back to this step-no exceptions.

A thing to keep in mind is when you start the massage techniques and manipulation some people will respond strongly. As long as the injury does not flare up too much, it is ok. At least something different is happening. You may be doing a bit too much on it to start with or you may not have had this type of treatment on it before. If this happens to you don’t delay in going straight back to step 2. Back to step 2 and ice the area at least for a day-then reassess.

Initially, there can be a feeling of starting and stopping, two steps forward and one step back. But with constant application of the steps you will notice how much rest/ice/massage and strengthening works for you. So do not be too disheartened if there seems to be some set backs in the beginning. You are doing something pro-active with your condition and if you keep adjusting to what works best for you the results will come.