What Are Shin Splints?
Okay…What Are Shin Splints?
In case you have just started running or if you play a lot of sport and are affected by constant leg pain, knowing how to get rid of shin splints is extremely important. You might have heard about them but…What are shin splints?
Well, this is a term that is commonly used in reference to pain at the front of the lower leg area along the tibia, also called the shinbone. This pain might be caused by a stress bone fracture or micro-tears within the muscles.
Some of the popular complaints are for pain at the front or inside of the lower leg; aching after running particularly if running on hard surfaces or running down or up hills. There will be increased pain or aching within the shins immediately after activities.
What Can Cause Shin Splints?
Shin Splints are commonly caused when repeated pressure is placed upon the bones within the lower leg. Individuals who do a lot of running, particularly on hard surfaces will be mostly affected by this pain because of the increased stress that is placed on the muscles, joints and bones. Additionally, trauma to the bone or muscles might also cause them.
Another common cause is to run using improper or worn-out shoes which might be turning the foot inwards. Tight muscles may also lead to this condition.
How to Get Rid Of Shin Splints – Your Options for Initial Treatment
Rest, Ice, Compression, Elevation or R.I.C.E – Rest will be very important for reducing the pain and start the process of healing. Ice can be applied as much as 20 minutes for several times daily. Compression involves gently wrapping an elastic bandage or ACE wrap once the leg begins to throb. For elevation, you can raise the leg whilst using the ice.
When returning to activities, this should be done gradually with less weight bearing exercises like swimming or riding a bike. Stretching the muscles in the calf region can help with the recovery process.
Calf Stretches – Stretching should be done on the front or soleus muscles whilst sitting down. To get started, cross the right leg across the left while ensuring that your right ankle is resting on top of the left knee. Then, put your left hand on top of your right ankle and after that your foot should be stretched gently away from your knee. At this point, you must feel the front muscles of your shin stretching, try to hold this for 15 – 30 seconds. Then, repeat the steps on the other leg.
Now, to stretch the back or Gastrocnemius muscles you have to stand up. Start off by standing before a wall, put your hands on the wall and then put your right foot at your back with your hind foot on the ground. Keep the knee straight and then to lean forwards to the wall until the stretch is felt in the back section of your calf.
Hopefully, the information above will help you manage your shin splints better so you are able to get some relief from the pain as well as being able to answer …What are shin splints?
Have a great shin splints free day,
Danny
PS: Read my story about how I beat Shin Splints on my About page