Shin splints are a common injury experienced by athletes, especially runners. It is a type of lower leg pain that is caused by overuse and typically occurs on the inside of the shin. Shin splints are very uncomfortable and can make it difficult to perform physical activities. Fortunately, there are ways to help relieve the pain and prevent shin splints from occurring.
Rest and Ice
The most important way to manage shin splints is to rest and ice the area. Resting helps reduce the strain on the muscles and tendons in the leg, and icing can help reduce the pain and swelling. When icing, it is important to do so for no more than 20 minutes at a time, and to wrap the ice in a cloth to avoid frostbite. After icing, the leg should be massaged to help relieve the pain and improve circulation.
Stretching and Exercises
Stretching and exercises are another great way to help relieve shin splints. Stretching before and after physical activities can help reduce the risk of injury and help to prevent shin splints in the future. Exercises that target the muscles in the lower leg can help strengthen them and make them less prone to injury. Examples of exercises that can help with shin splints include calf raises, toe taps, and ankle circles.
Proper Shoes
Having the right type of shoes can also help prevent shin splints. Look for shoes with good arch support, cushioning in the sole, and a firm heel counter. It is also important to replace shoes regularly, as old shoes can lose their cushioning and cause more strain on the legs. Wearing appropriate shoes for the activity being performed can also help to reduce the risk of injury.
Proper Form
Using proper form when performing physical activities can also help to prevent shin splints. This includes using correct posture, avoiding over-striding, and landing on the balls of the feet. Additionally, it is important to gradually increase the intensity of physical activities, as sudden increases can put more strain on the legs and cause shin splints.
Compression Sleeves
Compression sleeves can also be helpful in managing shin splints. Compression sleeves provide support to the muscles in the lower leg and help to reduce inflammation. They also help to improve circulation and can help to reduce the pain associated with shin splints. Compression sleeves can be worn during physical activities or while sleeping to help reduce the pain and swelling.
See a Doctor
If the pain associated with shin splints does not improve with rest, ice, stretching, and exercises, it is important to see a doctor. A doctor can help diagnose a more serious condition that may be causing the pain, and provide appropriate treatment. Additionally, a doctor can provide advice on how to prevent shin splints from occurring in the future.
Conclusion
Shin splints can be very painful and can make it difficult to perform physical activities. Fortunately, there are ways to help relieve the pain and prevent shin splints from occurring. Resting and icing the area, stretching and exercising, wearing the right type of shoes, using proper form during physical activities, and using compression sleeves can all help with shin splints. If the pain does not improve with these methods, it is important to see a doctor.