Shin splints, also called medial tibial stress syndrome, refers to experiencing pain in the front and inner side of the lower leg, specifically near the shin bone (tibia). This pain occurs when there is excessive stress on the tibia or when the adjacent muscle becomes overworked. Typically, it occurs during high-impact activities like running and jumping, particularly at the start of a sports or training regimen.
Fortunately, shin splints can frequently be effectively treated and, if detected prior to commencing an exercise program, prevented with the appropriate progression of an exercise program. Below are a few straightforward actions that you can undertake independently:
1. Stretch your calves and hamstrings.
If the leg muscles are tight, it increases the likelihood of developing shin splints.
2. Avoid sudden increases in physical activity.
To maintain the same meaning while rephrasing the text step by step, the following can be proposed: 1. Start by engaging in low-intensity activities like walking, running, or jumping. 2. Gradually escalate the intensity of these activities over time. 3. Implement strategies such as spacing out the days between each activity or incorporating different forms of exercise into your routine.
3. Exercise on softer surfaces when possible.
Exercising on hard surfaces, like concrete such as sidewalks, results in an increase in the force that your bones and muscles must handle, leading to muscle fatigue and overuse, and ultimately, the development of shin splints.
To minimize the impact on your bones, muscles, tendons, and joints, opt for softer surfaces like sprung wood floors, grass, dirt, sand, and synthetic tracks and fields.
4. Strengthen your foot and the arch of your foot.
The formation of the arch of your foot occurs between the ages of 7 and 8. Changes in the arch’s structure can occur due to injury, age, or other health conditions. Insufficient physical activity can cause weakness in the muscles of the foot, lower leg, thigh, and trunk, which in turn can impact the lower leg and result in shin splints.
One way to begin is by strengthening your foot. One example of this is pulling a towel on the floor towards your foot using your toes while sitting. This exercise can strengthen the muscles in your arch and potentially improve the functionality of your arch to relieve or avoid shin splint pain. A physical therapist is the best person to instruct you on the most effective foot exercises for your specific needs.
If your foot has a low arch, foot orthotics, like arch supports, can help it function more effectively by providing the needed support. On the other hand, if you have high arches, foot orthotics can enhance shock absorption, thereby reducing stress, although this situation is less common.
5. Strengthen your hip muscles.
To absorb more shock and pressure on the leg during exercise, it is beneficial to strengthen your hip muscles. You should consult a physical therapist in order to be taught the appropriate exercises for your specific requirements.
6. Buy new athletic shoes that are right for you.
Shin splints can occur due to wearing shoes that do not fit well or lack necessary features. Consult your physical therapist to learn about the suitable features of shoes for you. You may need to frequently replace your shoes depending on your level of physical activity. Owning multiple pairs of high-quality athletic shoes and regularly alternating their use is a wise approach.
7. Stay at a healthy body weight.
The risk of developing shin splints can increase due to a higher body weight, being overweight, or obesity.
8. Have your running and jumping technique analyzed and corrected by a physical therapist.
Shin splints can be caused by incorrect running, jumping, and landing techniques. To avoid the pain of shin splints, your physical therapist can assist you in improving your exercise technique. Additionally, your physical therapist can evaluate the tightness or weakness of your muscles and instruct you on how to stretch and strengthen them.
By observing your movement and running, a physical therapist can assess your body’s reaction before developing a program to prevent, recover, and advance your desired activity.
Causes of Shin Splints
The presence of inflammation in the muscles and tendons of the lower legs is responsible for the pain experienced in shin splints. Various activities increase the likelihood of developing shin splints.
- High impact activities: Running on hard or inclined surfaces can put added strain on your front leg muscles.
- Incorrect technique: You may also overpronate (ankles roll in) or supinate (feet roll toward the outside edge) when you run, causing your front leg muscles to work harder to stabilize your feet. This biomechanical issue may be made worse by a shoe with poor support.
- Overuse: Shin splints are very common for beginner runners because they may do too much too soon to build up their mileage.
Treatment
To enhance the healing process of shin splints, you can follow a series of steps. Initially, to alleviate the pain, apply an ice pack to your lower legs after running. Make sure to leave the ice pack on for 20 minutes multiple times during the day. It is important to wrap the ice in a towel and avoid direct contact with the skin.
Additionally, it is recommended by experts to utilize compression gear, such as compression bandages or compression socks, to diminish swelling. It is also advisable to contemplate the use of anti-inflammatory drugs, for instance aspirin or ibuprofen. It is essential to consult your healthcare provider concerning the consumption of medications for pain relief and swelling reduction.
How to Prevent Shin Splints
Once you have effectively treated shin splints, it is important to take steps to prevent them from recurring. There are eight strategies to avoid or lower the risk of experiencing shin splints, such as engaging in cross training, resting, and opting for gentler running surfaces. If the pain continues, it is advisable to seek medical assistance. Failing to heal shin splints can potentially lead to a stress fracture.
1. Gradually Increase Mileage
Shin splints occur primarily when runners, especially those new to running, rapidly increase their mileage or intensity without providing adequate recovery time, making them overuse injuries.
When running, it is crucial to not push through pain. Instead, pay attention to your body and reduce your running levels when you experience pain. Refrain from resuming running until you have been free of pain for a duration of two weeks.
2. Run on Softer Surfaces
To avoid putting excessive strain on your muscles, joints, and bones, it is crucial to diversify your running surfaces rather than solely relying on hard surfaces like concrete.
If you’re planning a longer run, consider trying running on grass or dirt trails. It may be beneficial to include a treadmill run once or twice a week as it is less strenuous on your body compared to running on roads or sidewalks.
3. Take Time to Rest
If you’re a beginner, it’s best to avoid running on consecutive days to prevent excessive strain on your muscles, joints, and bones. Resting between runs allows your body to recover and minimizes the risk of shin splints and other injuries caused by overuse, which even experienced runners should incorporate by taking a minimum of one or two days off from running each week.
4. Cross Train
When planning your schedule, make sure to allocate some of your days off from running for rest purposes. However, for the remaining days, it is worth considering incorporating cross-training activities that exert less strain on your shins. These activities can include low-impact aerobic exercises like swimming, biking, cross country skiing, or aqua jogging.
5. Get the Right Running Shoes
To avoid shin splints, it is important to consider the shoes you wear. Determine if your shoes lack stability or cushioning, as wearing the wrong shoes can lead to this condition. For instance, marathon runners often find it beneficial to select running shoes recommended by their coach.
To ensure that you are wearing appropriate running shoes, seek guidance from a specialist at a running specialty store. These experts can assess your running style, foot structure, and the condition of your current running shoes in order to assist you in finding the ideal pair.
To ensure the same meaning while rephrasing the text step by step: 1. Replace your running shoes after covering a distance of 350 to 500 miles. 2. One of the primary reasons for developing shin splints is running in shoes that have worn out their cushioning. 3. Over-the-counter shoe inserts can be used to reduce the stretching required by your calves.
