Shin Splints Can Be Avoided

Commonly runners are sidelined or limited by the presentation of leg pain during and often after runs. The pain is usually located at the sides of the "shin" bone and can be debilitating, even limiting the ability to walk. Over the years, this has been a problem that I sometimes have encountered in my running. Since I love running (and don't like not running), I have researched over the years some ways to limit the presentation of shin splints while training for a race, or in my case a marathon. I will discuss some ways that we can "run smart" and limit the injuries that have been commonly classified as shin splints.

 What is a shin splint?

 A shin splint can be located on the medial (inside) or lateral (outside) of the lower leg below the knee. Medial shin splints are commonly inflammation of the muscle attachment to the shin bone (tibia) and hurts as from pressure to the muscle just inside the bone. Lateral shin splints are commonly inflammation to the tendon (posterior peroneal tendon) and adjacent tissues in the front of the outer lower leg. In either case, the pain can present during a run, immediately following the run or sometimes the next day.

 What causes shin splints?

 The exact cause of shin splints are not known, but usually it is related to rapid increase in running or jumping (or sometimes walking fast), changes in shoegear, or pronation (flattening of the foot). Some secondary causes may be balance problems (leaning to one side during a run), poor training technique (progressing too fast, poor running technique or surfaces), leg length problems or even injury.

 What I have learned...

 1) Using correct shoes.

 Since commonly over pronation (excessive flattening of the foot) or over supination (increased arch height - rolling out) can cause stress to the muscles or tendons in the area and create shin splints, a quality exercise or running shoe will help improve and prevent these symptoms. In choosing a shoe, price is not the most important, but cheap priced shoes are usually cheap shoes. Get a quality shoe, designed for the exercise you are doing (running shoe for running or walking, basketball shoe for basketball, etc.).

 2) Training smart.

 As you run or train, Run Smart! Let me explain...

 If you are running on a track, understand that always running the same direction on the track will work muscles differently than switching directions. One of the possible causes for shin splints is working muscles at different rates, therefore switching directions regularly will work all muscle of the legs equally and reduce the chances for shin splints.

 If you are running on a road, most roads in most locations throughout the country are canted (or tilted to improve water runoff). Therefore, running against traffic always will cause supination of the left foot and pronation of the right foot. With supination, you will work the lateral (outside) muscles of the leg more than the medial (inside) muscles of the leg. Pronation does the opposite. By switching sides periodically, you will again work all muscles equally and prevent the presentation of shin splint symptoms.

 Lastly, in running smart, the speed of training should be carefully controlled. Start slow and progress slowly to the amount of running you desire. Give the leg muscles time to get strengthened before forcing them into harder regimen. The speed of progress will require understanding of how much running you have done and where you should start. Cross training (elliptical or bike) can also help even the muscle strength as you progress.

 In all these aspects of running smart, it should be understood that shin splints are caused by overusing a muscle group and creating an injury. By adjusting the training to reduce this overuse, you will have a more enjoyable run.

 3) Evaluation for possible "gait" abnormalities.

 "Gait" abnormalities are best described as running or walking abnormalities. Do you have a leg length problem? Do you over pronate or over supinate? Do you have imbalance issues, back problems, knee problems, or other reasons to overwork a muscle group that may cause your shin spints?

 Let me discuss some of these running issues:

 Leg length abnormalities (left leg longer/shorter than right) can be a large problem when running. The APMA has found that running produces 4-5 times your body weight through your feet. If one leg is shorter, the body is designed to adjust...you will pronate the shorter foot to make it longer and supinate the longer foot to make it shorter. This will lead to overworking the muscles and cause leg pain and possibly shin splints. A simple adjustment to your shoes (or orthotics) will alleviate this problem and produce continued running without pain.

 Imbalance issues, often caused by weakness of ligaments (like chronic ankle spraining) or ear problems. One of my patients is deaf in one ear and runs lopsided (towards the deaf side) and has issues with shin splints. With a simple orthotic, a custom item to replace a shoe insert in your running shoes that maintains your foot in neutral position and helps the foot function as it should, his shin splints have been eliminated.

 Pronation or supination is also a form of imbalance of the feet and can cause overuse of some muscles and may also lead to shin splints. Orthotics are the answer here also.

 By being evaluated for your running, your "gait" abnormalities can be evaluated and often adjusted to help you return to running without the pain.

Shin Splints - What A Pain!

Your legs, when stressed, may develop shin splints. Now, we're talking about a certain kind of stress here, usually caused by running or standing on hard surfaces or up or down inclines, being overweight, having flat feet, wearing worn out shoes, participating in sports with a lot of stopping and starting (like basketball), and not properly training for vigorous activities. In short, we're talking about stressing out the muscles that attach to your shinbone (tibia) or the thin tissue that covers the bone. Both the muscles at the front of the lower leg and the back of the leg can be involved in shin splints. These muscles and tissues can become inflamed when stressed, which means you'll be kind of uncomfortable until you can get your legs to calm down again.

 Compartment syndrome, a very serious condition in which swelling of tissues causes a lack of bloodflow to a part of the body, can also cause pain in the shin, and can sometimes be confused with shin splints. Or stress fractures could be the culprit. So, if your pain is consistent or severe, or if you notice that your leg looks pale, weak, or has any loss of feeling, you definitely want to get it checked out by a doctor.

Shin splints are characterized by feeling sore along the inside front of your lower leg (although any discomfort in the lower leg might be called shin splints). This pain may go away as you stop activity (at least at first), although as your muscles keep getting stressed out, they may start being painful pretty much all the time. Your leg may also swell a bit.

 If you notice that the swelling gets worse, or if the pain is associated with a fall or other traumatic event, or is persistent and doesn't improve with home treatment, it's a good idea to see your podiatrist, who can evaluate your condition and get you the best treatment possible.

 In order to diagnose your condition properly, your friendly foot doctor will probably need to ask you a few questions about your pain. These will probably include how long you've been experiencing symptoms, how severe they are, whether they've gotten worse, where you're experiencing pain, and what you may have done to treat the pain so far.

 Aside from this medical history, your doctor may also want to perform a physical exam of your lower leg, and may suggest X-rays or other imaging studies to rule out other possible causes of your pain, such as a stress fracture.

 Chances are you'll probably start treating your shin splints at home, although (depending on the ultimate cause of your pain) your podiatrist will also probably recommend some relatively easy treatments to ease your symptoms. These are likely to include the RICE method:

 Rest - First of all, if your shins are hurting, give them a break. Don't be the mean boss/bad dog/rotten teen to your shins. Stop the activity that's causing them grief and switch to an activity that's less stressful, such as swimming, walking or riding a bike (unless you're riding a bike in heavy traffic, that is). Stay off your legs as much as you can while they heal.

 Ice - In order to reduce swelling and ease pain, you can apply an ice pack on your leg for 20 minutes at a time between four and eight times per day (with at least a 40 minute break in between applications) and do this for a few days if you need to. By the way, you'll want to wrap the pack in a thin towel so you don't give yourself frostbite.

 Compression - Wrapping your leg snugly with an elastic bandage could be helpful, although you'll want to loosen the bandage if the pain gets worse or if you notice swelling below the bandage.

 Elevation - Keep your leg raised up above heart-level as much as you can, and most definitely while you're asleep. This reduces the amount of blood hanging around the area, which means your swelling (and pain) should go down.

 A couple of other things should also help, including over-the-counter pain medication like ibuprofen (an anti-inflammatory), acetaminophen or aspirin. You can also reduce the amount of stress your leg muscles experience during activity by wearing decent shoes (just in case you're wondering, this does not include the pair you've owned since you were a freshman in college 20 years ago), and possibly getting arch supports or orthotics (prescription shoe inserts). It's also probably a good idea to increase your activity levels gradually, try cross training, and do toe raises to strengthen your muscles.

Shin Splint Treatment Is Required For Recovery

You might need shin splint treatment if you sense a sharp pain in your shin or observe signs of inflammation. The tissue that joins your muscles to your tibia bone is the source of your constant discomfort.

 You do not have to be an athlete to need shin splint treatment, although they do end up needing it more frequently than fellow peers. Soccer players are at high risk because they are constantly moving their legs for several hours and usually only get a single break at halftime. Long distance runners are even worse-off because they are in motion for even longer, and do not have an opportunity to rest until they get to the finish line.

 You still have to worry about getting this sort of an injury even if you do not play a sport where you are constantly on the field. There is ample time to rest when you play football (in between plays and when shifting from offense to defense), but multiple players get hurt every game of every week. Rugby is similar to football, but players do not have nearly as much equipment and are greatly unprotected; this is not ideal for their safety to put it lightly.

It does not seem like powerwalking is hazardous, but it can be if the people who do it are not properly prepared; shin splint treatment might be required. Specifically, the surface that you are walking on is very significant when it comes to staying safe or getting hurt. Ground that is bumpy and hard will subject your feet and legs to abuse, while smooth and soft ground is considered optimal.

 The first time a person gets shin splints, they are in so much pain that they think they may be unable to run or stand up ever again. The pain will not endure endlessly, but until it starts to die down a little that does not seem so definite to the person who is injured. If you cannot convince them that the wound will heal over time, they will figure it out for themselves soon enough.

 Figure out how you injured yourself and do not engage in similar activities until you have recuperated; that alone will be a great start to your treatment for shin splints. This is not an issue that will take care of itself in due time if you ignore it and go on living normally; the only way to recover is to accept that you are hurt and follow your physician's directions." Get some information about the issue here by visiting shin splint treatment and maybe you will be more interested in ankle sprain treatment.

Running Shin Splints Best Way To Prevent Running Injuries

Shin splints are a common cause for concern for professional athletes. Basketball All-Star Grant Hill suffered from shin splints and so did Atlanta Braves outfielder Jason Heyward Shin splints are difficult to treat because they are painful and heal slowly. Shin splints are a result of fatigue and trauma of the muscles near your shins. This trauma can feel like a bee is stinging your leg with every step you take. If you're an athlete or active person who has never experienced the pain of shin splints, consider yourself blessed. If you do have shin splints, there are some treatments you can do to ease the pain.

 Circulation disorder. It affects the normal blood flow to and from the leg and the painful condition arises. Atherosclerosis is one such problem where the arteries are blocked and cannot supply sufficient blood to the legs. Venous insufficiency is a similar problem due to which blood from the veins of the legs fail to flow back to the heart and clots develop inside the veins.

 The unintended benefits are a further factor to compare and contrast. A Schwinn recumbent bike and some others like them are designed with an ergonomic style, which means it was developed to distribute energy evenly and not fatigue any one particular location to get the most productive aerobic work out. The upright strolling position taxes the legs, I got shin splints, the back, shoulders and arms. You have to actually assemble up a tolerance level. For me, the motive I switched above to the recumbent bike was my back again and knees and I was pleased with the adjust. You have to be watchful of your knees on the recumbent bike, but it is not the exact pounding they get on a treadmill.

 Muscle fever refers to muscle soreness felt several hours after strenuous physical exertion. It is called Delayed Onset Muscle Soreness in the medical sciences. It is considered a symptom associated with muscle damage resulting from unaccustomed exercise. The stiffness and soreness are felt only when the muscle is not at rest, and are a sign of rapid muscle recovery that prevents soreness in the future.

 Sit in a chair and point one of your feet behind you. Your toes should be pointed towards the back of the chair against the ground. Lean into the stretch until you can feel it in the front of your lower legs. Hold the position for each foot for 15 to 20 seconds, 3 to 5 times each.

 You need to take ample rest and apply an ice pack to your legs. Do this frequently, during the first 48 to 72 hours. Keep your legs elevated and follow the RICE regime (rest, ice, compression and elevation). Visit a medical practitioner to get some professional help. But do not become completely inactive during the rest period. You should continue with some walking and light jogging. If you find the pain too intensify with these activities, you may use walking aids to help you walk till the pain subsides considerably.

 Once lymphedema has been diagnosed, one of the more common treatments prescribed is a compression garment, usually a sleeve or stocking. These sleeves are often custom-fitted in order to apply the right amount of pressure for effective swelling reduction. A sleeve too tight will restrict blood flow and should be removed immediately. They often will not be recommended for those with blood clots, diabetes, or hypertension.

 It is wise to go for arch supports as well. These supports reduce the level of stress which is exerted on the shinbones, by providing cushion and thus, provide relief from the shin splints.

Physical Therapy for Annular Tear

The spine forms an integral component of the axial skeleton that supports and stabilizes the upper trunk and lower limbs by promoting optimal coordination with the help of central and peripheral nervous connections. The vertebrae are aligned in a linear fashion to promote a mild gliding motion across the vertebral column. Annular fibrosus is a thick ligamentous cord that supports the external aspect of intervertebral joints and forms a jelly-like support.

 Various patho-physiological factors can lead to an annular tear. Age-related degenerative changes are the most common cause of annular tearing or injuries. With the physiological aging process, the annular fibrosus becomes thinner and rigid (due to loss of elasticity). Any forceful activity or pressure can then lead to tearing of the annulus. Obesity is another cause or contributor to damage to the annulus. Strenuous physical activity (especially during sports training or contact sports), excessive bending, twisting or rotation of spine as well as occupations that involve weight lifting or excessive rotational activities of spine can also lead to annular tearing.

 Annular fibrosus does not receive any blood or nerve supply (except the outer layer of the ligament that is sensitive to pain). That why most injuries or mild tearing of annular fibrosus go unchecked unless the ligamentous tear is associated with other complications or injuries too. Research conducted by T W Stadnik suggests that weak/ damaged annular fibrosus and the resulting protrusion of disks is a fairly common condition that is reported in approximately 40 to 80% of normal asymptomatic adults. Common symptoms that are experienced by most individuals are lower back pain that increases in intensity with activities like coughing, sneezing, bending or twisting. The pain may be dull aching type, pin and needle sensation in the back region or sharp shooting. In the case of lower lumbar involvement, pain may also involve the lower limbs and pelvic region and the intensity of pain improves with standing.

 If left untreated, Stadnik suggested the risk of complications increases due to poorly supported intervertebral discs (leading to displaced nerve roots, lumbar disc herniation and interruption of the supportive ligamentous complex).

 Physical therapy exercises aim at restoring normal connectivity and alignment of vertebrae that reduces the pain and numbness symptoms due to nerve involvement. Research and statistics suggest that surgery is almost never indicated for the management of annular tearing. If a healthy tissue environment and non-stressful conditions are maintained, the tear may resolve spontaneously without requiring any therapy or treatment.

 In order to provide a healthy environment to the healing tear, physical therapy is the most useful treatment. A registered and licensed physical therapist can employ a variety of modalities depending upon individual cases. Massage is helpful in stimulating the blood supply to the healing tissues. In addition, massage therapy is also helpful in inducing soothing relief of pain symptoms by relaxing the stiff muscles and joints. Due to aging, chronic inflammation due to annular tearing and other factors, muscles and ligaments around vertebrae also suffer significant damage leading to weak and hypotonic ligaments.

 Before realignment, electric stimulation is usually initiated to relieve intense pain and also to stimulate muscles to maintain strength and stability. Low impact exercises maintain compliance, flexibility and strength of muscles, joints and ligaments. Hydrotherapy is known to improve the circulation of blood in tissues and also controls inflammation and pain. Moreover, hydrotherapy is also helpful in alleviating swelling, stiffness and edema around the tore annulus. Spinal realignment is an aggressive form of physical therapy that is employed in cases when the ligamentous tearing is associated with minor dislocation or non-alignment of vertebral joints. Ultrasound waves are used by physical therapists to deliver warmth and heat to regenerating tissues that also induces soothing pain relief in the case of sprains, dislocations and tearing of annular fibrosus.

 Although it is not possible to prevent the physiological aging process, the degenerative processes can be delayed and slowed with the help of physical therapy exercises, especially if you are at risk of developing annular tearing or degeneration.

Perth physios and Physiotherapy for Shin Splints

Perth physios examine and keep tabs on the severity, extent and causes of shin splints. Based on the inciting even, the physio in Perth will educate and guide you for helping you prevent more tissue damage. Your Perth physio will first suggest exercises and some activities for resolving pain symptoms, with RICE therapy, ice therapy and so on.

 After eliminating inflammatory symptoms, the Perth physio can suggest some exercises and activities for achieving the right range of motion. Your physiotherapist in Perth will guide you on how to do low impact exercises so that the leg tissues get optimal blood circulation. In fact, long term physiotherapy exercises are helpful in treating inflammation in the tissues.

 Deep tissue massages will be aimed at improving the stability and strength of the muscles, compartments and ligaments. Moreover, this massage will help you restore the usual functionality of your muscles, tissues and fascia.

 Other good modalities include electric stimulation therapy, which deals with the stimulation of the muscle fibers. It is done with the assistance of electric current for promoting muscle motion for decreasing pain. Your physio in Perth can also keep tabs on the nature and pattern of your physical activities for minimizing the risk of injuries down the line. You will get necessary training for reducing stress on muscles, ligaments, joints, and bones. ">Often, hard physical activity, particularly one involving lower limbs while running or jogging causes mild to severe pain in the shins. If you have grave pain even when you are sitting, you may have shin splints. Shin splints involve muscle sprains, compartment syndrome, or stress fracture of bones of log.

 Shin splints, according to Perth physios, cause pain in the outer area of the leg that worsens while doing activities. Long inflammation can lead to permanent damage to the tendons, muscles, nerves, and vessels.

 Perth physios examine and keep tabs on the severity, extent and causes of shin splints. Based on the inciting even, the physio in Perth will educate and guide you for helping you prevent more tissue damage. Your Perth physio will first suggest exercises and some activities for resolving pain symptoms, with RICE therapy, ice therapy and so on.

 After eliminating inflammatory symptoms, the Perth physio can suggest some exercises and activities for achieving the right range of motion. Your physiotherapist in Perth will guide you on how to do low impact exercises so that the leg tissues get optimal blood circulation. In fact, long term physiotherapy exercises are helpful in treating inflammation in the tissues.

 Deep tissue massages will be aimed at improving the stability and strength of the muscles, compartments and ligaments. Moreover, this massage will help you restore the usual functionality of your muscles, tissues and fascia.

 Other good modalities include electric stimulation therapy, which deals with the stimulation of the muscle fibers. It is done with the assistance of electric current for promoting muscle motion for decreasing pain. Your physio in Perth can also keep tabs on the nature and pattern of your physical activities for minimizing the risk of injuries down the line. You will get necessary training for reducing stress on muscles, ligaments, joints, and bones.

Remain Fit And Active - Find Relief For Shin Splints

When you run or exercise, do you feel sharp pains in your lower extremities? If so, you may have shin splints, which are a common complaint. The risk of shin splints is no reason to give up your morning jog or afternoon aerobics class. Most cases of shin splints can be treated with rest, ice and other self-care measures. Wearing proper footwear and modifying your exercise routine can also help prevent shin splints from recurring.

 What Causes My Shin Splints?

 Most people get shin splints from repeated pounding on hard surfaces during activities such as running, basketball or tennis. You can also get them when you change to new running or workout shoes or when you wear your shoes too long and they wear out.

 Additionally, if you run or walk on a different surface, such as going from a trail to concrete or asphalt, than you are used to, you may develop shin splints. Working out harder than usual or by training too hard and fast without working up to a training level gradually will cause shin splints.

 Flat feet are a factor that can lead to increased stress on the lower leg muscles during exercise and people with high arched feet can also experience shin splint discomfort because the high arch makes for a poor shock absorber.

 What are the Symptoms?

 Pain on the front lower part of the leg is a common complaint of people who have shin splints and some may even have swelling as well. When you first notice the pain, it may just be at the start of your workout and feel like a dull ache or soreness. If left untreated, the pain can become sharper and last until you stop exercising. In some severe cases, the pain can continue even after you finish your workout.

 Shin splints usually involve small tears in the leg muscles where they are attached to the shinbone. There are two types of shin splints: anterior and posterior shin splints. The pain usually develops gradually without a history of trauma and might begin as a dull ache or pain along the front or inside of the shin after running or even walking.

 Small bumps and tender areas may become evident adjacent to the shin bone. The pain can become more intense if not addressed right away. Shin splints should not be left untreated because of the increased risk of developing stress fractures.

 Treatment and Prevention of Your Pain

Treatments for shin splints should include taking a break from exercise that is causing the problem until the pain subsides and using orthotics and/or foot and ankle taping. Icing the area immediately after running or exercising can also be effective in addition to gentle stretching before and after training.

 The best way to prevent shin splints is to stretch before you run or exercise. By stretching, you are warming up and strengthening your muscles. Also, wear footwear that has good shock absorption and avoid running on hard surfaces or perform excessive running or jumping on the ball of the foot.

 It is vital not to train through the pain of shin splints because it could cause further damage. Seek the consultation of your podiatrist at the first on sight of shin splints or potential shin splints. Your podiatrist will be able to help diagnose and treat your symptoms accordingly.