Shin splints are a common problem associated with exercise. The term “shin splints” refers to pain and tenderness along the large bone in the lower leg. Shin splints can be caused by any rigorous athletic activity, especially if you are just starting a fitness regimen. It is common in runners, military recruits, and dancers. Shin splints are very painful conditions that affect the front or outside of the shins, as well as the inside of the lower leg above the ankle.
Shin splints are also known as medial tibial stress syndrome. It is an inflammation of the tendons, muscles, and bone tissue that surround the tibia. Pain is most common around the tibia’s inner border, where muscles join to the bone. Rest, ice, and other self-care methods can help most cases of shin splints. In this blog, I am going to tell you the most effective ways to heal and prevent shin splints.
Who Is More Prone To Shin Splints?
Shin splints can affect anyone. However, some people are more susceptible to the condition than others. Shin splints are more common in the following groups:
- Runners, particularly those who run on uneven surfaces or increase their training programme abruptly.
- People with high arches, flat feet, and highly rigid arches. Their muscles and bones may not be able to absorb or distribute the force from impact and loading activities.
- Military personnel and others who march or stroll a lot.
- Athletes that participate in high-impact sports
- Dancers.
- People who exercise in shoes that are not supportive.
- Walk long distances.
- People suffering from osteoporosis or osteopenia who already have weak bones.
- People with an eating disorder, vitamin D deficiency, or a lack of regular menses.
Symptoms Of Shin Splints
The following are the most common symptoms of shin splints:
- The pain is felt on both the front and back of the shin. It is first felt when the heel of the foot makes contact with the ground when jogging. The pain becomes continuous over time, and the shin becomes sensitive to the touch.
- Pain that begins above the ankle on the inside of the lower leg. Standing on your toes or turning your ankle inward aggravates the pain. The pain from shin splints will get worse as time goes on.
Shin splint symptoms can mimic those of other diseases or medical issues. You should consult a healthcare provider for a confirmation.
Methods To Prevent Shin Splints
Some methods to prevent shin splints are:
- Avoid exaggerating: Running or other high-impact activities performed for an extended period of time at a high intensity can increase the risk. So, avoid overdoing it to lower your risk of shin splints.
- Choose the right shoes: If you’re a runner, select the proper footwear and replace your shoes every 550 to 800 kilometres.
- Analyse your motions: A video examination of your running technique can help in the identification of movement patterns that can cause shin splints. In many circumstances, even a minor adjustment to your running routine might help reduce your risk.
- Arch supports: Arch supports, especially if your arches are flat, can help you avoid the pain of shin splints.
- Reduce the impact: Cross-train with a sport that is gentler on your shins, such as swimming, walking, or cycling. Always start doing new activities slowly and then gradually increase the time and intensity.
- Shock-absorbing insoles: They may help to prevent the symptoms of shin splints and avoid recurrence.
- Exercises: Leg, hip, ankle, and core strengthening and stabilisation exercises can help your legs prepare for high-impact sports.
Methods To Treat Shin Splints
You must let your bones and muscles recover in order to alleviate your pain. Shin splints can be relieved by a combination of the following approaches:
- Rest: Allow your muscles and bones to recover by taking a break from sports, running, and other activities for a few weeks. Just rest and relax.
- Ice: Ice can also help in the treatment of shin splints. For a few days, apply a cold compress to your shins every 10 to 20 minutes, three to four times a day to reduce swelling and pain.
- Pain relievers: Nonsteroidal anti-inflammatory medicines (NSAIDs) medications can help with pain and swelling.
- Shoe inserts: Shoe inserts (orthotics) can help relieve the pain of shin splints in those who have flat feet. Orthotics support your arches and relieve stress on your lower leg muscles and bones.
- Supplements: Vitamin D3 supplementation may also be beneficial to treat shin splints. Consult your doctor about supplements.
- Slowly increase your activity level: When you do decide to resume your active lifestyle, take it cautiously at first. To avoid recurrence of shin splints, gradually increase your activity level.
- Physical therapy: Therapy can be beneficial, especially when it comes to getting back into running.
Signs Of Recovering From Shin Splints
You can believe your shin splints are healing or recovered if you notice the following signs.
- Your affected leg feels just as strong as the other.
- Your affected leg has the same range of motion as your other leg.
- You can exert a lot of force on previously painful areas.
- You are pain-free when you jog, run or jump.
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