Shin Splints – Causes, Symptoms, and Treatment
Having shin splints can be a real headache. But with a little knowledge, you can get relief. Here’s a look at some of the most common causes, symptoms, and treatment options.
Common causes
Several factors can contribute to shin splints, including poor footwear, overpronation, and muscle weakness. These conditions can also lead to stress fractures of the tibia. If untreated, they can result in chronic pain and interfere with daily activities. However, shin splints can be treated and healed at home. In addition, a doctor can also provide treatment.
The primary goal of treatment is to reduce inflammation. This can be done by icing, resting, or using anti-inflammatory medicine. It is recommended that you ice your leg for approximately 10 to 20 minutes three times a day. You should not ice directly over the skin. If your shin splints persist, you may have compartment syndrome. This condition is a very serious condition. It can lead to severe pain and nerve damage if left untreated.
If you have shin splints, you should discontinue the activity that caused them. You can also try softer surfaces to minimize the stress on your shins. You can use orthotic devices, such as shoe insoles, to reduce the amount of pressure on the shinbone.
You can also do exercises that will strengthen your feet and shins. Stretching can help relieve the pain and decrease the chance of shin splints. It is also important to avoid running on concrete, as it can aggravate shin splits.
Depending on the severity of your shin splints, physical therapy can help you recover. In addition to reducing the pain, physical therapy can improve your recovery time and allow you to return to sports. It is also a good idea to follow a solid strength training program to prevent shin splints from occurring.
Athletes who are prone to shin splints should change their workout routines slowly. They should start off with low-impact activities and ramp up the intensity gradually. They should also be sure to wear supportive shoes.
If you are unsure of the cause of your shin splints, it is best to see a sports physician or physical therapist. They can test your bones and recommend a treatment plan. They can also perform an MRI to check for stress fractures.
It is a good idea to replace your athletic shoes every 350 to 500 miles. These shoes have a lot of wear and tear and can be a source of shin splints.
Symptoms
Symptoms of shin splints include pain along the front of the lower leg and inflammation of the muscles and tendons around the tibia (a large bone in the lower leg). In some cases, the pain may radiate into the ankle, making it difficult for you to walk. Usually, the pain begins in the early stages of a workout and improves with rest.
A good treatment for shin splints includes using an ice pack. Apply a cold pack four to eight times a day for about 20 minutes. Wrap the ice in a thin towel or fabric to protect the skin. You can also use an elastic bandage to help relieve pain.
If the pain persists, you may need to see a doctor. Your doctor will do a physical exam and take x-rays to determine the cause of your pain. If you have shin splints, your physician may recommend non-inflammatory medicines, an icepack, or a compression boot. The doctor may also suggest surgery in extreme cases.
Shin splints are caused by overuse or overtraining of your lower leg muscles and tendons. A shin splint is a repetitive strain injury that occurs in athletes, military personnel, and dancers. If you have shin splints, you should stop exercising for at least a few weeks to allow the muscles to heal. If you continue to exercise, you will intensify your symptoms and make it harder for the shin splints to heal.
If you have shin splints, it is important to avoid jumping and running downhill. Instead, try low-impact exercises, such as walking or stationary biking. You should also replace your athletic shoes after 350 to 500 miles.
Often, a physical therapist can help you decide on a good treatment plan. Some options include deep tissue massage, joint mobilization, and strength training.
You can also try a non-steroidal anti-inflammatory drug, such as ibuprofen. These drugs will ease the pain, but you should also avoid exercising. Athletes and soldiers are more prone to shin splints, so they are especially susceptible.
If you are suffering from chronic shin splints, visit East Bay Chiropractic Wellness P.C. for a thorough assessment and effective treatment.
Treatment
Several treatment modalities are available for shin splints. One option is Prolotherapy, a procedure that stimulates the body to heal.
Other methods include stretching and massage. Nonsteroidal anti-inflammatory drugs (NSAIDs) can also help alleviate pain. If symptoms do not improve, see your healthcare provider. If your symptoms are persistent, your healthcare provider may recommend surgery.
For mild cases of shin splints, you should rest and avoid activities that aggravate your pain. You should also consider taking a vitamin D3 supplement. You may also want to consult with an athletic trainer to design a rehabilitation program. You should also avoid hard surfaces and uneven surfaces.
Shin splints can be caused by a number of factors, including inflammation of the soft tissues surrounding the tibia. This inflammation can be a result of excessive stress from repetitive activity. You should also try to use supportive shoes to reduce stress on the shin bone.
You should also stretch your calves and Achilles tendons. If your shin splints are severe, you should contact your healthcare provider. The best treatment is to start slowly and work your way back to an exercise routine.
If you suffer from chronic shin splints, lumps can form along the bones. The best way to treat these symptoms is by working with a sports podiatrist. Other treatment options include stretching and using crutches. You can also try wearing an elastic compression bandage.
If your shin splints do not improve, your healthcare provider might recommend that you undergo an MRI to check for a fracture. In some cases, shin splints can be caused by stress fractures in the shinbone.
A sports podiatrist can help you design a rehabilitation program for your shin splints. Your therapist will also help you work with your body to correct muscle imbalances and mechanical abnormalities. They can also provide exercises for your calf muscles to strengthen them.
Shin splints can also be prevented. Wearing a good pair of running shoes is an effective way to reduce the risk of developing shin splints. You can also try to switch between high-impact activities and low-impact ones. These activities can help reduce the inflammation and swelling that occurs when you experience shin splints.
Prevention
Fortunately, there are steps you can take to prevent shin splints. First, you’ll want to make sure you have proper running shoes. These shoes should provide adequate support and a firm heel. You can also buy shock-absorbing insoles to help cushion the impact of your feet on the pavement.
Second, you’ll want to reduce the amount of time you spend running on concrete and asphalt. These are harder surfaces than grass, and they can lead to stress on the shin bones and tendons. In addition, you’ll want to avoid starting your runs on your toes.
Finally, you’ll want to take the time to stretch and strengthen your leg muscles. These simple exercises can help you prevent shin splints. You may want to include a toe raise, where you raise your toes and lower them back down.
You can also use kinesiology tape to support your muscles. Kinesiology tape is applied under 50% tension, and it helps support your muscles while you exercise.
You can also try icepack therapy to alleviate shin splints. A standard protocol includes an ice pack wrapped in a thin towel. This can be applied three times a day.
If you do have shin splints, you should see a sports medicine doctor, such as Dr. Beck, an aetiologist. He’ll be able to examine your leg, assess the cause of your pain, and recommend a treatment plan.
After you have been diagnosed, your doctor will recommend a program of stretching, strengthening, and rest. These techniques can ease your pain, and they’ll help you get back on the road to recovery. During recovery, you’ll want to increase the length of your runs gradually.
In the meantime, you’ll want to take a few days to rest. Your joints need to recover, and you’ll want to allow your body time to re-learn how to work. Then, you’ll be able to gradually return to your training.
Once you’ve recovered, you’ll want to use cross-training to keep your fitness routine fresh. This way, you’ll be able to avoid repeating stress on the same muscles. This will help you prevent shin splints and other musculoskeletal injuries.
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