Shin splints is one of those typical overuse running injuries. Check out this page with all the information you need to treat and prevent shin splints.
After running one of my best mile times on an indoor track, I started feeling a nagging pain in my shins.
It almost felt like my shins were on fire.
The nagging pain seemed to lessen when I was running but returned twice as bad whenever I stopped.
The trainer informed me I was suffering from shin splints.
So, What are Shin Splints?
Shin splints cause a pain on the front part of the lower leg, also called the shin. The shin is the area between the knee and the ankle. Shin splint pain almost feels like it is located the inside of the large bone of the front part of the leg but can actually be the muscle or the bone. Shin splints are a classic over use injury.
What happens to the Muscle to Cause the Pain?
When the muscles in the lower legs are overworked they get irritated. These are the muscles that help flex and lift the foot. The muscles that are found in the front part of leg, connecting the tibia. The muscles located on the front and sides are ones that get irritated. The irritation leads to inflammation and swelling. The result is an excruciating pain.
What causes Shin Splints?
When an athlete runs on hard surface with incorrect posture or is involved in an activity that requires constant pounding of the feet on hard surfaces (like running on indoor surfaces), shin splints can occur.
Sports like basketball that require frequent starts and stops and hard on shins and can cause painful shin splints.
Runners can get shin splints from running down hill, wearing the wrong pair of running shoes or simply doing too much mileage.
Suddenly increasing mileage in a training schedule can also cause shin splints.
How to Treat Shin Splints
Most runners take the "run through it" attitude. However, running through the pain will eventually lead to a constant pain as the situation is aggravated. And when this develops into a chronic injury you are a lot worse off. The best treatment for shin splints is rest. This will give the inflammation time to heal.
Ice, Ice and more Ice. Icing helps reduce the inflammation while forcing you to rest.
Don't stop exercising. A mistake that many runners make is to just completely stop exercising and throw away their built-up fitness. You can do exercises that put little or no stress on the recovering shin muscles. You can ride a stationary bike or run in the pool if you want to work through shin splints.
Medication can help with the inflammation and temporarily getting rid of your discomfort.
The Shin Ice helps with icing. You can refrigerate the sleeve, which freezes up the cells of purified water inside the neoprene sleeve. Then just slip it on and you are done.
The Pro-Tec compression wrap supports your shins. This support reduces the symptoms of shin splints and the gentle pressure adds stability. It helps reduce the chances of further wear and tear of your shins as well.
After having shin splints I wanted to make sure that I never got them again.
Shin splints can be avoided by stretching your tibia and calf muscles. You can do this by doing calf raises and heel drops. This can help strengthen the muscle.
Wear the right pair of shoes that give you the cushioning and necessary support.
When to See the Doctor
When your situation does not improve within a few weeks or when your situation worsens, you should pay a visit to your doctor for a detailed check-up. After resting and icing the situation should improve. If it doesn't you may suffer from something else, like a stress fracture.
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