Are Shin Splints affecting your sporting activities? Follow these treatment tips to help relieve pain, reduce recurrence and gain the most out of your sporting activities…
Shin Splints are a debilitating injury and if you have them, the only thing you are probably thinking is “What can I do to help the pain?”
Shin Splints are a common problem with physically active people. Whether you do light exercising or are an avid runner, you might get them after ramping up your workout intensity, or changing the surface you run on; like moving from grass to asphalt, or vice versa. Shin Splints are not targeted just to runners, as these are also very common in dancers too.
What causes Shin Splints?
- Weakness in stabilising muscles of the hips or core
- Stress fractures; tiny breaks in the lower leg bones
- Over-pronation or “flat feet” – when you stand, your arch is collapsed
- Irritated and swollen muscles from overuse
- Wearing worn-out shoes that don’t offer enough support
Thankfully, in most cases, shin pain can be easily treated at home with a few simple changes.
Shin splints – Make a few changes:
- Rest your body – it really does need time to heal
- Ice your shins – this will ease the pain and swelling. Do this for 20 minutes every 3 to 4 hours for 2 to 3 days, or until the pain has gone
- Take anti-inflammatory medication if safe for you to do so, but only use occasionally and under the advice of a medical professional
- Do a range of motion exercises
- Use orthotics for your shoes – these can be custom-made to fit you. A biomechanical assessment is advisable from a qualified Foot Health Professional.
Another tip is to discuss with your foot health professional about Noene insoles to absorb the shock when running or undertaking a high-impact activity.
The most important thing is not to rush back to your sport. If you do start back before these have healed completely, you may hurt yourself permanently. If you feel you have to exercise then try swimming for a while.
To help prevent shin splints follow these simple tips:
- Stop working out as soon as you feel pain in your shins
- Wear shoes with good support and padding
- Warm-up before working out
- Stretch the muscles in your legs, especially after workouts
- Work to maintain and improve the mobility in your ankles and hips
- Work to maintain and improve strength in the stabilizing muscles of your hips and ankles.
- Stretch the muscles in your legs, especially after workouts.
Visit your professional and friendly foot health practitioners at We Fix Feet! Book an appointment online.