Shin Splints
Shin splints are an all-too-familiar discomfort to many physically active people, especially runners, and as the name suggests it is the front of the lower leg along the or behind the bone—the shin area—that is affected.
The medical term for this condition is medial tibial syndrome, and aside from soreness or tenderness other symptoms may include mild swelling, the presence of lumps along the shin bone, and an increase in discomfort when the toes are flexed or bent downwards. Symptoms are usually most acute during physical activity and are reduced by resting, but if care isn’t taken to treat the condition when it first occurs the pain may become chronic and present itself even when physically activity is not being undertaken.
Shin splints usually strike athletes and the physically active when excessive force is placed on the bone and the connective tissues that attach the muscle to the bone. Aside from runners, athletes who participate in sports that demand sudden stops and starts and a high level of lateral movement, like basketball, soccer or tennis have a higher risk of developing this condition, as do people who are in military training.
Physical fitness workouts that involve running up or down hills, running on a grade, or training on hard surfaces often contribute to the development of medial tibial syndrome, but certain inherent biomechanical traits such as having flat feet or rigid arches are often culpable as well, as overpronation negatively affects this group of muscles and bones. People with limited flexibility in their ankle joints due to injury or genetics are prone to experiencing shin splints as well, and improving flexibility in this area should be a priority.
Treating shin splints is fairly easy but it make take time to restore the bone and muscle to optimum health and to eliminate pain and inflammation altogether. The primary changes that need to be made are lifestyle choices and the introduction of a proper rest period from intense physical activity.
Reducing physical activity at the onset of pain is necessary, and ice therapy should be started immediately, particularly when inflammation is present. Stretching of the lower leg muscles should be done at least twice daily, particularly the muscles at the front of the leg. Non weight-bearing activities such as swimming or cycling can be performed during the healing process but care should be taken not to spend excessive amounts of time standing or walking on hard surfaces such as concrete.
Foot care is also a crucial component in both the treatment and prevention of shin splints. Supportive shoes should be worn at all times and sneakers used for training should be replaced regularly, as worn-down footwear is one of the main causes of this condition. Orthotic devices such as heel cups or arch support should be used to treat unorthodox bio-mechanics of the feet, and excessive supination or pronation of the feet should be treated by a specialist.
Prevention of shin splints includes care of the feet, resting when there is pain, starting new training programs slowly, and stretching the lower limbs after exercising. Medical treatment should be sought if the shin is hot and inflamed or the swelling in the limb is severe and unresponsive to self-treatment.
The medical term for this condition is medial tibial syndrome, and aside from soreness or tenderness other symptoms may include mild swelling, the presence of lumps along the shin bone, and an increase in discomfort when the toes are flexed or bent downwards. Symptoms are usually most acute during physical activity and are reduced by resting, but if care isn’t taken to treat the condition when it first occurs the pain may become chronic and present itself even when physically activity is not being undertaken.
Shin splints usually strike athletes and the physically active when excessive force is placed on the bone and the connective tissues that attach the muscle to the bone. Aside from runners, athletes who participate in sports that demand sudden stops and starts and a high level of lateral movement, like basketball, soccer or tennis have a higher risk of developing this condition, as do people who are in military training.
Physical fitness workouts that involve running up or down hills, running on a grade, or training on hard surfaces often contribute to the development of medial tibial syndrome, but certain inherent biomechanical traits such as having flat feet or rigid arches are often culpable as well, as overpronation negatively affects this group of muscles and bones. People with limited flexibility in their ankle joints due to injury or genetics are prone to experiencing shin splints as well, and improving flexibility in this area should be a priority.
Treating shin splints is fairly easy but it make take time to restore the bone and muscle to optimum health and to eliminate pain and inflammation altogether. The primary changes that need to be made are lifestyle choices and the introduction of a proper rest period from intense physical activity.
Reducing physical activity at the onset of pain is necessary, and ice therapy should be started immediately, particularly when inflammation is present. Stretching of the lower leg muscles should be done at least twice daily, particularly the muscles at the front of the leg. Non weight-bearing activities such as swimming or cycling can be performed during the healing process but care should be taken not to spend excessive amounts of time standing or walking on hard surfaces such as concrete.
Foot care is also a crucial component in both the treatment and prevention of shin splints. Supportive shoes should be worn at all times and sneakers used for training should be replaced regularly, as worn-down footwear is one of the main causes of this condition. Orthotic devices such as heel cups or arch support should be used to treat unorthodox bio-mechanics of the feet, and excessive supination or pronation of the feet should be treated by a specialist.
Prevention of shin splints includes care of the feet, resting when there is pain, starting new training programs slowly, and stretching the lower limbs after exercising. Medical treatment should be sought if the shin is hot and inflamed or the swelling in the limb is severe and unresponsive to self-treatment.
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