Shin Splints is a common term that is used for a condition medically known as medial tibial stress syndrome. This condition occurs when the bone tissue, muscles, and tendons of the shin bone becomes overworked. The term is also used for general pain that occurs in the lower leg, below the knee – either at the front or back. They also state that the condition is a common problem among runners. They go on to explain that the condition is often caused by putting too much pressure on the lower leg in a short amount of time. Shin splints are the most common injury obtained among runners, with as much as 9.5% of runners experiencing this condition. There are, however, various ways to get rid of shin splints in order to find relief.
1. Give Your Body Time to Heal
Runners are usually always on the go and when they obtain shin splints, they often tend to get back on track as soon as possible. This will, most likely, lead to further damage of the shin bone, which can cause the condition to become much more severe. Your body needs time to properly heal and to ensure the muscles in the damaged area can recover. Medline Plus recommends allowing the body at least two to four weeks to properly heal before getting back to your regular activities. This is an adequate amount of time, but they also recommend increasing the level of activities performed at a slow rate.
2. Cold Treatment
Ice packs are an excellent way to reduce both pain and inflammation when damage occurs in the shin bone. Many people use cold treatment in order to relieve these symptoms for a range of other injuries as well, such as injury to the ankle and feet, hands and more. Combining an ice pack with a massage can enhance the effectiveness of this treatment method.
3. Stretch Your Shins
When the pain and inflammation starts to go away, and you feel like you are ready to take the first steps to get back to your activities, then you should start with some basic stretches. Using shin splints prevention with the four preventative exercises in order to help avoid obtaining this injury again. These exercises include:
- Wall shin raises
- Heel step-downs
- Calf stretches
- Shin resistance exercise
4. Pain Medication
Shin splints can often lead to severe pain that is uncomfortable and even cause swelling in the affected area. Pain in the shin bone can have an impact on a person’s daily life, as well as interfere with their sleeping cycles, which can lead to sleep deprivation. In order to combat the pain and inflammation caused by shin splints, taking pain medication that can also help to reduce inflammation. These medication choices include naproxen and ibuprofen.
You can also use a joint pain supplement which is a safer and cheaper alternative available on the market. Take a quick scan of a pain relief supplement called Omega XL which contains essential nutrients to provide instant relief.
5. Wear Appropriate Shoes
Many people never consider the type of shoes they wear while partaking in physical activities, such as running. The truth is, your shoes can have a big impact on your shin splints prevention and wearing appropriate shoes can even help avoid this injury from happening again. Livestrong recently talked to a chiropractor, who explained that stability should be a higher concern than a cushiony effect when choosing the best shoe for running.
6. Start Slow
After resting for at least two weeks, you can slowly start to get back to your physical activities – with an emphasis on “slowly”. It is vital not to immediately return to your normal pace, but rather to take things slow when starting out again. You’ve given your shins time to heal, now you need to introduce them to these exercises again – but at a pace that won’t injure them again. As you continue to partake in the exercises, you can slowly start to increase the pace until you’ve reached your normal pace.
7. Warm Ups
While simply hitting the road sounds like a great idea, many runners and individuals partaking in physical training exercises often forget just how important warm-ups are. In order to prevent shin splints from occurring again, it is recommended to do a series of warm-up exercises before you start with your day’s exercises. This will help warm the muscles and get them ready for a more intense workout.
8. Wear Compression Socks
Compression socks, just as many other types of compression clothing pieces, can help reduce the shock impact placed upon the body. Several studies have been conducted and provided evidence that compression clothing can help reduce the risk of damaging muscles and even help to speed up the recovery process in case muscles are injured.
9. Know When to Seek Medical Attention
While we can usually treat shin splints at the comfort of our home through the use of ice packs, rest and anti-inflammatory medication, it can sometimes be too severe for home shin splints treatment. In such a case, it is advised that you seek medical attention in order to avoid permanent damage. Call the doctor if the pain does not seem to go away even after resting, using ice packs and taking pain reliever like ULTIMATE CM CREAM.
Our bodies are complicated and if we do not take proper care, we may harm muscles, bones and other parts of the body. Shin Splints are one case where we damage the shin bone and area around this bone by putting too much pressure on the lower legs. It is a very common problem among runners, but taking precaution can help prevent this condition from occurring; just as how knowing about the treatment methods can help to get rid of shin splints. Another alternative to get rid of shin splints is using a joint pain supplement. Many products in the market including PureNature Turmeric Curcumin, works efficaciously to provide long-lasting relief from shin splints.