Shin splints undoubtedly are a common exercise-related problem. The phrase “shin splints” describes pain down the inner aspect the shinbone (tibia) and typically develops after exercising. They are generally related to running. Any vigorous activity may bring on shin splints, particularly if you are only just starting an exercise program. Simple measures can relieve the discomfort of shin splints. Rest, ice, and stretching often help. Being careful not to overdo your training session will assist in preventing shin splints from returning.
Description of shin splints
Shin splints (medial tibial stress syndrome) is inflammation of the muscles, tendons, and bone tissue around your tibia. Pain typically occurs alongside the inner border of the tibia, where muscles connect to the bone.
Usually, shin splints develop in the event the muscle and bone tissue (periosteum) within the leg become overworked by repetitive activity. They often occur after sudden modifications in training. These could be alterations in frequency, including increasing the length of time you work out every week. Changes in duration and intensity, like running longer distances or on hills, can certainly also cause shin splints. Additional factors that play a role in shin splints include:
• Having flat feet or abnormally rigid arches
• Exercising with improper or worn-out footwear
• Runners have a higher risk in developing shin splints. Dancers and military recruit other groups frequently identified as having the problem.
The most widespread symptom of shin splints is pain down the border of the tibia. Mild swelling in the region can also occur. Shin splint pain may:
• Be sharp and razor-like or dull and throbbing
• Occur both during and after exercise
• Be aggravated by touching the sore spot
Treatment for shin splints
• Rest. Standard treatment includes a few weeks rest from the activity that caused the discomfort. Lower impact forms of aerobic activity is usually substituted throughout your recovery, which include swimming and bike-riding.
• Non-steroidal anti-inflammatory medicines. Drugs like voltaren can reduce pain and swelling.
• Ice. Use cold packs for 20 minutes at any given time, more than once per day. Never apply ice straight to the skin.
• Compression. Wearing an elastic compression bandage minimises additional swelling.
• Flexibility exercises. Stretching your calf muscles can certainly make your shins improve.
• Supportive shoes. Wearing shoes with higher cushioning during activities will assist in reducing stress in your shins.
• Orthotics. Shoe inserts will help align and stabilise your foot and ankle, taking stress away from your lower-leg. Your chiropractor can assist you with the orthotic that best suites you.
• Return to exercise. Before going back to exercise, you need to be pain-free for a minimum of 2 weeks. Understand that once you resume exercise, it needs to be at a lower intensity level.
Prevention for shin splints
Things you can do to prevent shin splints include:
• Wear a proper fitting running shoe
• Slowly build your degree of fitness
• Cross train
• Barefoot running