Help for Shin Splints

With the various types of jumps and landings that occur in cheerleading and dance, it is no wonder that one of the most common complaints of cheerleading and dance injury concerns "shin splints." Shin splint syndrome is a term often used to describe any pain in the lower leg. What is meant most often when describing shin splints is Medial Tibial Stress Syndrome (MTSS), a condition characterized as pain of the lower third of the tibia on the medial (inside) aspect of the lower leg.

RICE is a way to manage the problems shin splints present.
Rest, Ice, Compression and Elevation (RICE) is an important principle in treating medial tibial stress syndrome.
Rest should be active, relieving stress on the involved areas, yet maintaining cardiovascular conditioning. Complete rest from activities may give temporary relief, but they are likely to resurface with resumed activity, especially if the athlete is trying to make up for lost time. Active rest activities for rehabilitating MTSS include cross-country ski simulation, stationary cycling, swimming or jogging in deep water with a wet vest.
Ice massage or ice bags to the shin region are beneficial before a workout. A handy ice cube can be made by freezing Dixie cups filled with water, then peeling back the top half of the cup to expose the ice. Ice massage with this ice block is applied for 10 minutes or until redness occurs. Ice application should be followed by a gradual stretch to both the anterior and posterior aspects of the leg directly after the massage. Gradual stretching should be routine procedure before and after physical activity for all exercisers who have a history of MTSS.
Compression involves wrapping the area with an elastic bandage. This can be applied with the ice when bags are used.
Elevation assists in venous blood flow return to the heart and should be done for the duration of the ice treatment.