Shin splints is a disabling condition that involves pain and inflammation in the inner muscles and bone of the lower leg.Too much running, hiking, jumping or dancing can cause shin splints.Simple home remedies can often prevent shin splints because they are a type of repetitive strain.If you're a serious athlete, then you should get some advice and/or preventative treatment from a healthcare professional.
Step 1: You can change your routine or take a break.
If you feel shin pain coming on frequently due to your jogging, dancing or workout routine, then consider altering it by doing fewer reps, using lower weights or changing your running circuit.If you need to consult with a personal trainer, refrain from running up hills or doing leg presses at the gym for a while and see how your symptoms respond.If your leg problem is related to work, then talk to your boss about taking a break for a few days and allowing your lower leg muscles to recuperate.The best way to prevent acute injuries from progressing or becoming chronic is to recognize a injury in its early phase and allow it time to heal by resting.Forest rangers, field engineers, firemen, military recruits, certain referees, roofers, and some types of construction jobs are some of the occupations that increase the risk of shin splints.
Step 2: You can change your shoes or boots.
The shoes and boots that don't provide arch support are a risk factor for shin splints.Stress on your knee and tibia can be caused by poor arch support.If they make your feet too heavy, they can strain the tibialis muscle, which is responsible for lifting your anterior foot when you walk or run.If you want to prevent shin splints, look for well fitting, lightweight shoes and boots with good arch support and flexible soles.Negative heel shoes or sandals that orientate the foot such that the heel sits lower than the forefoot put too much strain on the shin muscles.Pick shoes and boots that are elevated in the heel.If you're a serious runner, you should replace your shoes every 500 miles or three months.
Step 3: Try stretching your shin muscles.
If you address the problem during its initial stages, stretching the affected area of your lower leg might stop the pain from progressing.Remember to breathe deeply during your stretches and use slow, steady movements.The key to the anterior tibialis muscle is flexing the foot, which means pointing your toes and contracting the arch of your foot.The fencing stance has your leg outstretched behind you and your toenails touching the floor.Put pressure on the top of your foot and feel the stretch in your shin.Hold stretches for 30 seconds and repeat five to 10 times daily until the shin pain is gone.Stretching after the application of moist heat will make your shin muscles more elastic.
Step 4: A supportive bandage is used.
Wrap the area below your knee with a supportive Tensor or Ace bandage or even a neoprene sleeve if you feel some pain in your shin during exercise.Support and warmth to the shin muscles can be provided with elastic bandages and neoprene sleeves.It usually takes three to six weeks for the tenderness in your lower leg to go away.Inexpensive bandages and sleeves can be found in drugstores.
Step 5: You can apply ice or frozen gel packs.
Cold therapy reduces inflammation and dulls pain and is an effective treatment for all strain-type injuries.Apply ice to the most tender area for 15 to 20 minutes every two to three hours until the pain is gone.If you want to control inflammation, you canCompressing the ice against your shin with a bandage or elastic support.You should always wrap ice cubes or frozen gel packs in a thin towel.You can use a frozen bag of peas or corn from the freezer if you don't have ice cubes or gel packs.
Step 6: Take a bath in salt.
It is possible to reduce the achy pain and swelling associated with mild-to-moderate muscle strain by soaking your legs in a warm salt bath.The magnesium in the salt helps relax the muscles.If you're not able to soak your legs, you can apply moist heat to your shin and use microwaved herbal bags that are infused with essential oils that have relaxing properties.Follow up with cold therapy until your shin gets numb if you have inflammation in your lower leg and it doesn't go away with a salt bath.
Step 7: A lower leg massage is recommended.
muscle spasm in attempts to prevent further damage is a symptom of a strain.If you want to prevent an anterior strain, a deep tissue massage for your lower leg muscles might be helpful.If you have a mild strain, a massage can help.Your shin muscles and calves should be the focus of your massage.Allow the masseuse to go as deep as possible.If you want to get rid of inflammatory by-products from your body, you need to drink lots of water.Failure to do so might cause a mild headaches.If you're looking for an alternative to a professional massage, consider using a handheld vibrating massager.According to some research, vibrations help to relax and strengthen musculature.
Step 8: Try it.
It is a therapy that reduces inflammation in soft tissues and stimulates healing.You can't hear it, but the sound frequencies emitted by the machines positively impact injured cells and tissues within the body.If you start to feel a little tender in your lower legs, you may be able to stop the progression of shin splints with a preventative treatment.Treatments are painless and last between five and 15 minutes, depending on your leg condition.Although a single treatment is sometimes enough for mild strains, more than likely it will take three to five treatments to notice significant results.
Step 9: You can schedule a consult at a store.
If you want to understand what shoes are best for you, get an evaluation done at a running store.In high-end running stores, people who are qualified to assess your running gait, examine your arches and check the wear patterns of your old running shoes are employed.They are usually experienced runners or fitness experts who can give you sound advice which may help prevent shin splints and other conditions of the legs and feet.You will get help choosing the best running shoe based on your foot type.You may have to run or walk over a force plate.
Step 10: Have something made for you.
It's a good idea to get some custom made orthotics for your shoes or boots.While standing, walking and running, orthotics help support the arch of your foot and promote better biomechanics.The risk of developing shin splints can be reduced by providing some shock absorption while you run, walk and jump.Podiatrists, physicians, and physical therapists are some of the medical workers who build and sell orthotics.In order to fit the orthotics in, you'll need to remove the factory insoles from your shoes.
Step 11: Understand why.
Shin splints are not considered to be a serious type of injury, although they can cause a lot of pain.Too much strain on the leg muscles below the knee is the main cause.The tibial periosteum is a thin sheath of tissue that wraps around the shin bone.In rare cases, shin splints can also involve blood circulation problems in the lower leg.Poor technique, inadequate footwear and flat feet are some of the risk factors for shin splints.Military recruits, professional dancers, and athletes have a higher incidence of shin splints.
Step 12: Know the symptoms.
Symptoms of shin splints include pain along the inner part of your lower leg, inflammation in the same area, and difficulty lifting your toes off the ground.During the initial part of a workout or activity, there may be some pain, but it usually goes away after the muscles are warmed up.The pain can be described as dull and annoying initially, but with continued trauma it can become unbearable for some.Shin splints feel worse in the morning because the soft tissues tighten.Shin splints flare-up when you try to lift your foot up against resistance.The location and type of pain can be enough for a correct diagnosis of shin splints.
Step 13: Understand the problems.
Allowing shin splints to develop and then become chronic not only creates pain and disability in your lower legs that's difficult to heal and get rid of, but other joints " higher up the chain" get negatively affected.Not being able to lift your foot with walking, running or jumping causes other areas above (such as your knee, hip and low back) to overcompensate, which increases the risk of injury.It is a smart strategy to prevent shin splints from getting bad with common sense, home remedies, and professional guidance.It's important to distinguish between shin splints and other lower leg issues that have the same symptoms.Females with a higher incidence of diminished bone density and osteoporosis are more likely to develop shin splints.