Immediately following the onset of any shin pain, the R.I.C.E.R. regime should be applied. This involves Rest, Ice, Compression, Elevation, and Referral to a Podiatrist for an accurate diagnosis. It is critical that the R.I.C.E.R. regime be implemented for at least the first 48 to 72 hours. Doing this will give you the best possible chance of a complete and full recovery. Once the pain has subsided, less stressful exercise can begin. For example, for the first week, biking and swimming can be substituted for running. Then the patient can start training again at about half the previous level of intensity (half the distance or pace). The exercise intensity should be gradually increased to the desired level over 3 to 6 weeks. Recurrence of pain is a signal that the level of activity has been resumed too fast.

 Active individuals who have recurring MTSS need not stop exercising or running. They should first correct predisposing factors, such as wearing worn-out shoes, running on hard surfaces and pavement, or increasing training too quickly. If the pain does not subside with these changes and a reduction of activity, then a visit to their Podiatrist is warranted. Rarely, if the symptoms do not respond with long periods of rest, a patient may undergo surgery to release the soleus attachment to the tibia. Usually after surgery, the patient may walk as tolerated, and activity is gradually increased over the following 3 months.

 MTSS can be painful but is usually easily resolved. If you experience pain in your shin, thoroughly stretch before exercising, reduce your activity level, and check your shoe wear. If you run on a hard surface, find softer ground. Remember, exercising should be fun, not a painful experience.

So remember… R.I.C.E.R.

Rest

 Ice

 Compression

 Elevation

 Referral to a Podiatrist