Shin Splints


   

What Do Shin Splints Feel Like?

Shint splints are symptoms of throbbing and aching pain in the front of your lower legs (shins) Also called tibial stress syndrome, this affliction is common to runners and dancers. Shin splints are a symptom of an underlying problem. They might be caused by:

  • Irritated and swollen muscles, often caused by overuse or increased workout intensity
  • Change in surface that the activity is played on (ie. Running from a dirt path to asphalt)
  • Stress fractures which are tiny, hairline breaks in the lower leg bones
  • Over-pronation or ”flat feet” — when the impact of a step causes the arch of your foot to collapse, stretching the muscles and tendons

What’s the Treatment for Shin Splints?

Regardless of the cause of your shin splints, common treatment principles apply

  • Rest your body so the underlying issue heals. Here are some other things to try:
  • Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
  • Anti-inflammatory painkillers, taken orally, like ibuprofen will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers They should be used only occasionally unless your doctor specifically says otherwise.
  • Topical anti-inflammatory creams made with natural ingredients designed specifically for feet and legs (eg ZAX’s Original Heelspur Cream ) target the affected areas and provides effective and safe relief right to the affected areas.
  • Arch supports for your shoes. These orthotics — which can be custom-made or bought off the shelf — may help with flat feet.
  • Range of motion exercises, if your doctor recommends them.
  • Neoprene sleeve to support and warm the leg.
  • Physio therapy to strengthen the muscles in your shins.

When Will My Shin Splints Feel Better?

There’s no way to say exactly when your shin splints will go away. It depends on what’s causing them. People also heal at different rates — 3 to 6 months is not uncommon. The key is not to rush back into your sport. If you start exercising before your shin splints have healed, you may hurt yourself permanently.

How Can I Prevent Shin Splints?

To prevent shin splints, you should:

  • Always wear shoes with good support and padding.
  • Warm up before working out, making sure to stretch the muscles in your legs.
  • Stop working out as soon as you feel pain in your shins.
  • Don’t run or play on hard surfaces like concrete.
  • Apply Zax’s Original Heelspur Cream before and after a work out
  • http://www.sundried.com Sundried

    It took me several years to get to grips with shin splints but very happy I have things finally under control. Slowing my training down and running shorter distances than my fitness would allow felt very counter intuitive but I am happily running up to 10k and even half marathons now.
    I posted up my recovery here, but what worked for me followed advice from professionals.

    http://www.sundried.com/blogs/training/62333893-i-cant-run-because-i-have-shin-splints

  • Shirley Brown

    A few suggestions on preventing Shin Splints!

    1. Train your core. A strong core will allow you to place less stress on your lower limbs with each step.
    2. Do Icing! Follow the steps in this very good guide on how to do icing: (check link below)
    3. Decrease activity or make sure that you gradually increase your activity.

    Site to do proper Icing on Shin Splints: healthandremedies*org/2-powerful-ways-to-relieve-shin-pain-fast/ (kindly change * to a DOT for I cannot post links here)

    Good luck!

  • Shirley Brown

    Icing works, but I would do it for 20 minutes on, 30 minutes off x3 each day (Check this site how to do icing: healthandremedies*org/2-powerful-ways-to-relieve-shin-pain-fast (kindly change * to a DOT for I cannot post links here)). Try massaging the area as much as you like, take ibuprofen as it is a NSAID.

    And, honestly, I would go to a specialist and see why this is happening to you. It could be a simple and quick solution like wrapping up your foot before meets for now.

    Adding in more exercises to increase leg strength will probably also help you in the long run.