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.