How To Treat Shin Splints?

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shin splints

Shin splints are an inflammation of the muscles, ligaments, tendons, and bone around the tibia also called shin bone.

Does it require help?

Shin splints require R.I.C.E. treatment. Hence rest for about 14 to 21 days generally cures it. However one must do proper icing, compression, and elevation during the recovery period to have a faster recovery. Very rarely it requires medical intervention and medication.

How it feels?

One may notice tenderness, soreness, and pain along the inner side of the shin bone and even mild swelling in the region. The pain is nagging and pops up during and after exercise or when you press on the affected area on the lower leg.

Causes

Repeated stress on the shinbone and connective tissues cause small tearing in the muscle area causing it to move away from the bone. The intensity is more if the activity load is increased or continues after inception. Eventually, the pain can be continuous and may progress to a stress fracture.

This is common among runners and other supports where the tibia is stressed. In such cases sitting in factors may include increasing mileage or pace too quickly, body mechanism, running or playing on hard surfaces, over striding even during a walk, etc.

Quick fix

1.            Strengthen calves, hamstrings, and quadriceps muscles.

2.            Make sure to carry our dynamic stretching and warm-up before any physical activity.

3.            Apply ice and use compression clothing soon after physical activity.

4.            Increase the flexibility of feet, ankles, calves hips, and other leg muscles.

5.            Avoid massage

6.            Never continue in pain. Rest if most essential to come out of shin splint.

7.            NSAID can be taken under medical advice.

8.            Foam roller routine on calves

Long term fix

1.            Start working on increasing the strength and flexibility of calves, hamstrings, quadriceps, and hip muscles.

2.            Learn to control impact on the ground by doing drills helping to learn eccentric deceleration of foot.

3.            Avoid running and long walks on a hard surface.

4.            Do gait analysis if having repeated episodes.

5.            Reduce stride length which helps reduce foot impact.

Article by: Capt Jitender Harjai Fitness Expert H2F Care

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