How To Care For Shin Splints

Shin Splint Treatment Tips

The term “shin splints” refers to acute pain in the central part of a person’s shins. This condition is common to those who run or a jump a lot. Running or jumping on a hard surface often cause shin splints. Joggers, cross country runners, tennis players, basketball players and ski jumpers are athletes who suffer from this condition frequently. The problem with treating shin splints is that there are many causes for this condition.

Shin splints might be caused from overusing a particular muscle in your lower leg, causing acute injury to that muscle or an affliction called delayed-onset muscle soreness, or DOMS. Your shin splints might be caused by inflammation of the connective tissue between the bone and muscles. More seriously, a stress fracture, sciatic nerve damage or chronic compartment syndrome might be the cause of your condition.

1. Discontinue Exercises When You Feel a Sharp Pain In Your Shins.

If you decide to fight through it, you could be doing added damage to your legs. Remember there are normal pains involved in exercising. The dull pains associated with workouts are natural when you begin an exercise program. It is the sharp and searing pains with which shin splints are associated.

Two of the major ways to irritate your condition is to run downhill or on hard surfaces. If you want to continue to exercise but you believe you have shin splints, avoid these two activities at all costs. I would suggest trying low impact exercises besides running.

2. Build the Muscles In Your Lower Leg Slowly.

If you are suddenly upping your running exercises, your muscles might not be able to handle the increase. Therefore, first work on strengthening your leg muscles with stretching exercise. Also, stretch your calf muscles before exercising.

3. Avoid Repitition

Cross train to avoid repeated shocks to the same muscle set. Trying swimming or machine workouts instead of running exclusively. This avoids the stresses of high impact workouts on your shins.

4. Proper Footware and Support

Wear proper foot ware when you exercise. Running shoes are specifically designed for running. Tennis shoes and basketball shoes are available for these sports, too.

5. Apply An Ice Pack

After physical exertion of your legs, apply ice to the hurt leg. This should be applied for about twenty minutes, though no longer than that. Icing your leg reduces swelling and therefore the pain of shin splints.

6. Elevate Your Leg When Resting.

The legs should be above your heart, which keeps too much blood from rushing to your affected leg muscles. This keeps the leg from swelling. Don’t sleep overnight this way, though.

7. Use Proper Techniques When Running

Overstriding is a cause of shin splints. This causes what is called a “heal strike”. Repeated heal strikes lead to shin splints. Try to sprint on your toes, instead.

Poor running posture is a major cause of leg troubles. If you are stooped while you run, this leads to heal strikes.

8. Consult With a Doctor If You Experience Chronic Pain in Your Shins.

If rest does not reduce or end the pain, you need to learn specifically what your condition is and get specific treatment for it. Doctor’s can prescribe anti-inflammatory drugs which might help your condition, aiding the natural healing process.

More information about caring for shin splits can be found at:

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