Shin Splints and Shin Splints Treatment
Submitted by The Stretching Institute
What are shin splints? They are a pain, in the shins literally. Anyone who has experienced this pain in the lower leg knows that it can be nearly debilitating at times. There are many possible causes, but the prevention and treatment is very simple. A little pre-planning and proper warm-ups will go a long way toward preventing this nagging injury.
Shin splints are caused when the muscles of the lower leg are stressed, through overload or excessive stretch, and the tendons pull excessively on the bones of the tibia and fibula. This continuous stress on the bones causes pain, and some disability. The pain is generally worst right at the beginning of the exercise then subsides for the duration of the activity, only to return with force when the activity is stopped. This is one common sign that it is shin splints, not some other injury, causing the pain. Check out this link for a more comprehensive view of the anatomy of shin splints.
There are two major causes of shin splints; overload and biomechanical. Overload causes deal with starting out doing too much too quickly, as is the case with beginning runners, or runners who have come back after an extended lay-off. Running on hard or uneven surfaces can also cause overload. Biomechanical issues deal with flat feet, improper running form, or improper foot wear.
The best measure when talking about shin splints is prevention. As with any injury, not getting injured is the best bet. Prevention of shin splints starts with foot wear. The proper foot wear can make a world of difference. And, who doesn’t like shopping for more shoes. Shoes that are too small or those that don’t provide any arch support can be detrimental to foot, and shin, health. Some shoes that are designed for walking or standing for long periods of time, such as the traditional nursing shoe, provide little to no support for someone jogging or running.
Choosing a smooth, soft running surface and correcting any gait abnormalities will also help prevent shin splints. Starting any program slowly and gradually increasing distance or time is the best method of avoiding many injuries. This is often best accomplished by working out with a partner. If you are unable to share the latest gossip with your partner you are going too hard. A proper warm-up is essential and a quality stretching routine will go a long way toward preventing shin splints. Click here for more information on warming up and stretching to prevent shin splints.
Even with the best laid plans, shin splints may still occur. If they do, the R.I.C.E.R. protocol works well. Rest the legs, Ice the area of the injury, Compression on the area of the injury, and Elevate the injured area. Referral to a professional (sports medicine, physical therapist, athletic trainer, etc) will help ensure proper care is given. The rest, ice, compression, and elevation should be continued for the first 48 to 72 hours, then heat and massage may facilitate healing more rapidly. A day at the spa might be just the ticket for shin splint healing.
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