Shin Splints and Shin Splints Treatment
Submitted by The Stretching Institute
What are shin splints? They are a pain, in the shins literally. Anyone who has experienced this pain in the lower leg knows that it can be nearly debilitating at times. There are many possible causes, but the prevention and treatment is very simple. A little pre-planning and proper warm-ups will go a long way toward preventing this nagging injury.
Shin splints are caused when the muscles of the lower leg are stressed, through overload or excessive stretch, and the tendons pull excessively on the bones of the tibia and fibula. This continuous stress on the bones causes pain, and some disability. The pain is generally worst right at the beginning of the exercise then subsides for the duration of the activity, only to return with force when the activity is stopped. This is one common sign that it is shin splints, not some other injury, causing the pain. Check out this link for a more comprehensive view of the anatomy of shin splints.
There are two major causes of shin splints; overload and biomechanical. Overload causes deal with starting out doing too much too quickly, as is the case with beginning runners, or runners who have come back after an extended lay-off. Running on hard or uneven surfaces can also cause overload. Biomechanical issues deal with flat feet, improper running form, or improper foot wear.
The best measure when talking about shin splints is prevention. As with any injury, not getting injured is the best bet. Prevention of shin splints starts with foot wear. The proper foot wear can make a world of difference. Seek out a footwear professional or podiatrist for help in selecting the right shoe. Shoes that are worn down or those that don’t provide any arch support can be detrimental to foot, and shin, health. Some shoes may be comfortable, some people swear by their boots, but they may not provide the type of support needed to prevent the stress on the tibia and fibula that causes shin splints.
Choosing a smooth, soft running surface and correcting any gait abnormalities will also help prevent shin splints. Starting any program slowly and gradually increasing distance or time is the best method of avoiding many injuries. Planning the program out in gradually increasing steps and then sticking to the plan may help avoid going too far too fast. A proper warm-up is essential and a quality stretching routine will go a long way toward preventing shin splints. Click here for more information on warming up and stretching to prevent shin splints.
Even with the best laid plans, shin splints may still occur. If they do, the R.I.C.E.R. protocol works well. Rest the legs, Ice the area of the injury, Compression on the area of the injury, and Elevate the injured area. Referral to a professional (sports medicine, physical therapist, athletic trainer, etc) will help ensure proper care is given. The rest, ice, compression, and elevation should be continued for the first 48 to 72 hours, then heat and massage may facilitate healing more rapidly. A hot tub then gentle massage and stretching will speed recovery.
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