How to Get Rid of Shin Splints
How to Get Rid of Shin Splints – Shin splints are caused by the over stretching of muscle just above the foot, where there is a sort of “dip” that allows for the foot to flex upward towards the shin. Before getting to know how to get rid of shin splints, one has to know how these are caused, because the treatment of this condition can be a long process.
Shin splints, or medial tibial stress syndrome, is a very painful condition, and simple actions such as running, dancing, jumping and marching can cause this to occur. The over striding of the foot, making it land on the heel heavily can cause this injury that takes on the symptoms of a painful cramp that takes a while to go away.
Forcefully landing with massive weight on the heel is the more common way to develop medial tibial stress, which can lead to other more serious complications if not treated in the right manner. Some shin splints are caused by bone problems, and a bone scan is needed to confirm any suspicion that this may be the source.
Other causes of shin splints are flat foot also known as Pes Planus, and it is a leading cause of medial tibial stress syndrome. The shape of a flat foot causes the other muscles of the medial shin area to over stretch and this weakens them significantly, giving way to inflammation. The stress of having to deal with this over and over again during walking causes more inflammation and eventual development of the shin splint.
Getting Rid of Shin Splints
The very initial step you have to keep in mind to cure shin splints is to analyze its cause. This terrible pain may be because of running, long-jumps, triple-jumping, pole-vaulting, worn out shoes, running surface, excessive training, etc.
- If the cause of shin splint is your old shoes, then it’s time to change them instantly. If you are a regular runner then you must change your shoes after every three months. The shoes must be of good quality, well fit and quite comfortable.
- If the cause is the surface you are running on, then you must opt for a softer surface. Hard or uneven surface elevates the pain. A garden is the best choice for the same. Also, remember to never switch frequently between hard and soft surfaces.
- Rest is highly required. Do not overstress yourself by running continuously without breaks or taking rest. Even after running, you must take proper rest. Always run till the limit your body allows. If it really hurts, stop then and there.
- Apply ice packs in the first 48 to 72 hours after being affected with shin splint. The legs must be given a cold compress and placed at an elevated position.
- If after the above steps the pain does not go away, then you must consult a doctor. Also, during your rest phase, you should not completely restrict yourself on the bed rather continue on walking or light jogging. Also, if by these exercises, the pain increases then you may also use some walking aids to walk comfortably.
- You can treat your legs with a moist heat and massage therapy. This will actually bring you at ultra ease. The moist heat enhances the blood circulation and massage helps in keeping the muscles flexible. You can also take some anti-inflammatory drugs such as aspirin which helps in pain and inflammation reduction.
- Stretching is another way to get rid of shin splints. Stretch shin splints and calf muscles prior to any physical activities. Warming up the shin muscles thoroughly makes the muscles loose and flexible.
- After recovering from shin splints, always run lightly on a soft surface for some days to heal the wearing entirely. Also, proper training and exercise routine is required to let your muscles adapt the usual exercise routine.
- Another important factor that can help reduce the chances of your being affected with shin splint is weight. If you are fat then you are most likely to have face shin splint. As such, a great way to minimize the chances of your getting shin splint is reducing the weight.
- Running despite having pain is foolish. The more you avoid it; the more severe will the pain be.
- Always try to avoid running on flat feet instead of your toes. This gives lesser stress on shins.
- Never give excessive strain on the shin splints as it may result in tibia fracture.