Preventing Shin Splints Can Save You A Lot Of Pain Later

Shin splints are often the result of high impact sports and activities. In addition, athletes that need to make quick stops and starts like those that play basketball or tennis are at a higher risk of getting shin splints. Studies also suggest that extremely hard surfaces such as concrete surfaces or asphalt paved roads also add to the stress that causes shin splints in runners and even joggers.

The reason shin splints occur is due primarily to too much stress being placed on the lower leg muscles from a variety of reasons. For example, people that practice extreme sports like long distance running put a huge stress load on their legs. This stress can either cause the muscles to become inflamed or swollen. This in turn, if not treated or not enough time is given to let the muscles heal, small cracks can form in the lower leg bones called stress fractures.

Due to the way the foot, calf and leg muscles work, those people who have flat feet have a much larger risk of forming shin splints. Also, those who run with their feet pointed too far inward, also called overpronate, are also prime targets for developing shin splints. With overpronation, each step causes the arch of the foot to collapse. This causes the muscles and tendons to stretch and can easily lead to irritation in the lower leg.

Shin Splints Treatment

If you finish exercising and feel a sharp overpronate, pain in the front of your shin bone or behind it, the first thing yo should due is apply some ice to help bring down any swelling that may be occurring. Continue to add ice until the pain completely leaves the lower leg.

In concurrence with the ice, you can also take an aspirin or other minor pain reliever to help you feel a bit more comfortable. Ibuprofen or aspirin will also help reduce pain and swelling.

If you are exercising and you start to feel sharp pains in your lower leg and it is getting worse, stop immediately! Do NOT continue or you can create a lot more damage than just shin splints. Remember, shin splints form because there is too much stress on the lower leg. If you continue to exercise on a leg that is already damaged, the end result could be a fracture or tearing of the muscles or other leg related injuries.

There are a few things you can do to help you prevent shin splints. First off, make sure your foot gear is up to specs. Don't skimp when buying good running shoes/sneakers/trainers. Buy quality and your feet and legs will be grateful. Also, it is wise to change to a new pair after 350 to 500 miles (500 to 800 kilometers).

One of the best things you can do is to always warm up before exercising. This can include a few easy warm up stretches. This will help prevent shin splints before they start.

Lastly, try to run on softer surfaces. Grassy areas that don't have protruding stones are great for running in. The grass helps lower the shock impact of the foot hitting the ground thus helping to prevent shin splints. Also rubberized running tracks are great for running and jogging on as well. Asphalt should be your very last choice.

And the last piece of advice I have for preventing shin splints is to start your exercise routine off slowly at first. Take your time and build up to more strenuous exercises over a period of time. Don't try to run a marathon the first week of training. If you do, it'll hurt sooner or later.