Use heat on an injury which is no longer showing signs of inflammation and the region is not acutely painful. Use heat to help reduce muscle spasms and stiffness. Heat and stretching are beneficial when used in combination with each other. Stretch the area while it is still warm from the heat. Heat around 20 minutes with a heating pad set on low or a moist hot pack that is not overly hot.
Hot packs can damage the skin just like cold packs, so the same precautions apply.
This will cause increased swelling and stiffness which will increase the pain. No swelling Shin Splints Shin splints is a common term for any sort of lower leg pain associated with exercises or running. The pain is located over the middle front border of the shin. Typically it's more severe during warm-ups and cool downs than during practice. Excessive training and overuse of the muscle and bone can cause this condition.