‘Shin splints’ is the term given to the pain resulting from the injuries at the front of the lower leg. Every athlete experiences shin splints at some point in their life. Shin splints are the bane of runners, tennis players, basketball players, football players, gymnast and dancers. The pain is relatively common at the beginning of a fitness program. Athletes who take part in high impact sports are at the highest risk, nevertheless even walkers can develop shin splints, especially if they increase their walking speed or distance quickly. Shin splints often plague newbie runners that increase their mileage too rapidly or veteran runners who abruptly change their workout regimen or add too much mileage. The change in terrain or switching from running on flat surfaces to hills can also cause shin splints. Mostly, shin splints are caused by running Too Much, Too Fast, and Too Soon.
Shin splints or medial tibial stress syndrome is classified among the group overuse injuries and occur after repetitive movements that cause trauma at the site of shin bone. It is the inflammation of the muscles, tendons, and bone tissue around tibia. Shin splints can be painful and often disrupt training regimes of athletes. Pain typically occurs below the knee either on the front outside part of the leg (anterior shin splints) or along the inner border of the tibia, where muscles attach to the bone (medial shin splints). Often, the pain starts as the exercise begins, gradually gets better as the session continues, then gets worse again after the training session is complete.
Here are some key points about shin splints.
In general, shin splints develop by repetitive activities that cause stress on the shinbone and the connective tissue that attaches the muscle to the shin bone. Shin splints can also occur after sudden changes in physical activity, such as sudden increase in frequency, duration and intensity of workout. Smoking and general lack of fitness also contribute towards developing shin splints.
There can be a number of factors at work which make the cause of your shin splints hard to pinpoint, but some of the major causes of shin splints are-
Common Symptoms of Shin Splints are-
Conditions like stress fractures, Tendinitis and chronic compartment syndrome have symptoms similar to shin splints. Get yourself checked by a doctor to know the exact cause of the pain. Diagnosis of shin splints by an X-ray can rule out other causes.
It is common for athletes to get the temptation to run through the pain, however, in the case of shin splints, this can potentially damage underlying tissues and cause permanent injury. It is recommended to take a minimum of 2 weeks rest from the activity that caused the shin splints. Taking proper treatment can prevent re-injury and heal the shin splints quickly. Using arch supports or orthotics is found to be extremely helpful, particularly for individuals with flat arches. Here are some of the effective shin splints treatments you can try:
If you have medial shin splints stretch your Achilles and stretch your calves if you have anterior shin splints. The best way to do this is to use the ProStretch Leg Stretching Device. Calf stretching exercises helps stretch the tibialis posterior muscle to alleviate the shin pain. Perform the calf stretching exercise both on bent and straight knee. Toe raise and calf raise exercises strengthen the muscles of the lower leg. You can slowly stretch your shins while kneeling on a mat. Hold your legs and feet together and point the toe backwards. Support your weight on hands and slowly sit back onto your calves and heels. Hold in the position for 10 to 15 seconds. Relax and repeat the exercise 3-5 times.
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| ProStretch Leg Stretching Device | Stretch Rite Exercise Strap | Core Stretch Assist |
Strengthening exercise such as balancing yourself on one leg in standing position and spelling out the alphabet on the floor or in the air with your toes is beneficial. Repeat the exercise on each leg for 5 to 10 minutes. Alternate walking on your heels for 30 seconds is another great strength exercise. These strength exercises help in quick recovery and prevention of shin splints.
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| ProStretch Leg Stretching Device | Stretch Rite Exercise Strap |
Compression prevents the stress by binding the tendons up against the shaft of the shin. You can try knee length compression socks or stockings to protect and support the shin area. Cho-Pat Calf Compression Sleeve or the Shin Splint Compression Sleeve are good choice for those suffering from shin splints.
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| Cho-Pat Shin Splint Compression Sleeve | Cramer Black Shin Splint Sleeve | Benefab Ceramic Therapeutic Socks |
Take rest or cross-Train to let your shin heal. Swimming, kayaking, golf, yoga, martial arts and aqua bike riding are good choices to cross train.
Aqua Creek Tidalwave Pool Exercise Bike-
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| Aqua Creek Tidalwave Pool Exercise Bike |
Buy the correct running shoes suitable for your foot type. Motion-control shoes are special running shoes with a firmer midsole on the inside to reduce the amount of rolling are best for overpronators. Neutral shoe with plenty of cushioning are ideal for Supinators. Orthotics is typically recommended for people who have flat feet or recurrent problems with shin splints. Shoe inserts takes the stress off of lower legs and help align and stabilize foot and ankle.
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| Vasyli Hoke Supination Control Orthotic | Vasyli Dananberg First Ray Orthotic | Vasyli Custom Blue Full Length Medium Density Insoles |
Avoid hills, slopes, uneven and hard surfaces until you completely recover from shin splints. Take precaution or go slow while walking on cambered roads.
Appling cold therapy via a cold pack or cold therapy compression wrap can ease the pain and swelling in the affected area. Use can also apply topical pain relievers for instant pain relief.
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| Breg Polar Care Kodiak Ankle Cold Therapy System | BioTemper Pain Relief Spray | Southwest Elasto-Gel All Purpose Therapy Wraps |
Try leg massage to improve flexibility and reduce stress in the muscles of the lower leg which may be causing traction on the bone. Leg massager can help remove tight lumps, bumps and knots. They improve blood circulation which may aid the healing process. Consult your physical therapist who could guide you how to massage your leg properly.
Leg massagers for Shin Splints-
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| Thera-Band First Step to Foot Relief | Thera-Band First Step to Foot Relief | Theraband Foot Roller |
This yoga pose stretches the groin, hips, thighs and feet. The pose is perfect for those with hip or knee problems. Stand comfortably on the floor, raise your hands and fold them together. Step your right foot forward between your hands. Stack your right knee directly over the right ankle. Lower down the left knee and slide the foot back to feel the stretch in the left hip and thigh. Take 5 to 10 breaths and repeat the process on the other side.
This yoga pose improves balance and strengthens the ankles. It builds stamina and endurance in your thighs and stretches the psoas and hips. The pose is also helpful in relieving sciatica pain. From the standing position move your right leg forward. Join your palms together at heart center. Lift your left knee, push your left heel back and stretch the spine. Twist to the left and slowly lift your left hand up to align with your shoulder. Hold the position for five breaths and switch the sides to repeat the pose on opposite leg.
This yoga pose will stretch your outer hips, thighs, psoas and groins. The pigeon pose also strengths the core muscles of your hips. Begin with a tabletop position with hands under your shoulders and knees under your hips. Slide your left knee behind your left hand and left foot in front of your right hip. Stretch your right leg back behind you and relax it on the ground. Lower your hips toward the floor. Balance your weight on both legs and keep your torso straight. Remain in this position for 5 breaths or longer. Extend your hands out in case you need a little more stretch. To come out of the pose gently push back through the hand, rest on your forearm and lift the hips. Switch sides after every 5 to 10 breaths.
This yoga pose provides a gentle twist for the spine a deep stretch for the outer hips. Lie comfortably on your back and bend your knees up to a tabletop position. Extend your arms out alongside the body in a "T" position, with your palms facing up towards the ceiling. Gently cross your knees over to the right side lowering them to the ground and gaze towards the left. Hold the position for 5 to 10 breaths before switching the sides.
Remember, to consult with your doctor or physical therapist before beginning any new exercise program.
Follow the checklist to know if your shin splints have healed:
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| BMMI Shin Support | Captain Adjustable Shin Support | Sealed Ice Shin Ice Neoprene Sleeve |
Shin splints might take upto 3 to 6 months to heal completely depending upon the reasons of the injury. It is crucial to first get healthy and fully recover from the injury before returning back into your sport. There are high possibilities of re-injury and permanent damage, if you start to work out before your shin heals. You can perform aquatic exercises like swimming to avoid aggravating your shin splints while they heal. Healthproductsforyou.com carries wide range of rehabilitation therapy products to help you get back to your daily routine. If your shin splints do not heal even after proper rest and treatment consult your doctor to diagnose other reasons for the leg pain.
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