Friday, October 25, 2013

Shin Splints

or anyone that is having problems with shin splints.
Shin Splints

They can be caused by: 

  •        Irritated and swollen muscles, often from overuse 
  •     Stress fractures, which are tiny breaks in the lower leg bones.
  •     Over pronation or ''flat feet" -- when the impact of a step makes your foot's arch collapse


·      Rest your body. It needs time to heal. If your shin splints have gotten to a point where they hurt even when you're not training, then you need to take at least a couple days off, maybe a week or two or cross train, get in the pool or on a bike!

·      Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.

·      Anti-inflammatory painkillers. Ibuprofen, naproxen, or aspirin, help with pain and swelling.

·      Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.

·      Get New Shoes- If regular exercise switch out every 3 months.

·      Run on soft surfaces. Try to find softer surfaces to run on such as a grassy park or a dirt trail. Running on pavement creates extra stress on your legs. Don't switch back and forth from hard to soft during the same run.

·      Do feet exercises. Tap your feet up and down while you're sitting down. When you're in bed, move your toes back and forth. Exercises such as these help build the muscles around your shins which will support your shins more while you're running.

·      Start every run with a shin splint exercise. You'll go 25 paces angling your feet/ankles in 6 different positions. There are 3 toe exercises and 3 ankle exercises. Jog lightly, on your toes with your toes pointed forward for 25 paces. Then turn your toes in (pigeon toed) and jog, still on your toes for 25 paces. Now turn your toes out and jog on your toes for 25 paces. Now land lightly on your heels with your toes pointed up. First straight forward. Then pointing up and inward, then up and outward. After about 2 weeks, your shin splints should minimize or disappear.

·      Stretch your calf muscles! Tight calf muscles can contribute towards many lower leg injuries including shin splints. Try stretching the calf muscles, ensuring you target both Gastrocnemius and Soleus, several times a day. Hold each stretch for 20-30 seconds and repeat 2-3 times.

·      Get some sports massages. Sports massages are fantastic for treating many sporting injuries. They are especially useful for loosening the calf muscles and breaking down any scar tissue.

·      Compression. Wearing an elastic compression bandage may prevent additional swelling.

I hope this helps for you! Let me know if it was useful! 

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