Shin splints1 are the condition in which there is a pain in the leg muscles. The condition may occur due to repeated trauma and wearing wrong footwear while running. The condition may also develop due to improper training and the slant of the floor on which the person is running. It is the most common condition found in athletes and runners.
How Do You Get Rid Of Shin Splints Forever?2
The ways to get rid of shin splints forever are:
Anti-Inflammatory Medications: Shin splints are caused due to pain and inflammation in the muscles of the tibia. They are caused due to overuse of the muscles and repeated trauma on these muscles. In order to reduce the symptoms of pain and inflammation, anti-inflammatory educations can be advised by the physicians.
Rest: Shin splints are caused due to repeated trauma of the muscles and related bone; thus, rest is one of the best methods to allow the damaged tissue to heal on its own. Thus, proper rest should be provided to the ruptured tissue and allow it to heal completely before moving again on the work or training. This will reduce the chances of recurrence of shin splints.
Icing: To reduce the pain and inflammation due to shin splints, ice packs can be applied on the shin for 30 minutes at frequent intervals.
Customized Footwear: Also known as orthotics, the shoes should be customized in such a way that it helps in stabilizing foot and ankle and also reduces the stress on the shin bone. This is particularly helpful in people who have a recurrent problem from shin splints.
Exercise: Exercise is one of the important options for the management of shin splints. If the exercise is done regularly according to the advice of physiotherapist, the shin splints can be effectively treated. Various exercises are recommended for managing the pain due to shin splints. The exercise for managing shin splints are shin resistance exercise, exercise including raising the calf and raising hips, low ankle stretches, toe stretches, and forearm plank. Through exercise, the shin splints can not only be managed but the condition can be prevented from recurring.
Proper Training: Shin splint occurs due to the absence of proper training. If the proper training is not provided, the person may have shin splints. Further, the exercise should be done in the supervision or according to the advice of a trainer.
Stamina Titration: If the body is exposed to rigorous exercise, then the muscles of the legs are more prone to develop shin splints. Thus, the person should titrate the stamina by starting with less exertion and gradually move up to the exercise requiring high stamina.
Calcium And Vitamin D Supplement: Calcium and vitamin supplement also have a positive effect on the health of bones and muscles while calcium is used to make the bones healthier. Vitamin D is used to increase the absorption of calcium.
Surgery: Sometimes, in cases, where the shin splints are not managed with the general therapy and medications, surgery is recommended.
There are two bones found in the legs. One is tibia and the other is fibula. Tibia is the larger and is stronger as compared to the fibula and is also known as shinbone or shank bone. Tibia is surrounded by various connective tissue muscles. Repeated trauma on the muscles of tibia causes pain on the inner edge of the tibia. This condition is known as shin splints. The condition is also termed as medial tibial stress syndrome. The cause3 of the shin splints varies and may be due to an immediate shock developed in the tibia. In some cases, where there is a muscle fatigue, the muscles are not able to absorb the shock, thus much of the impact is on tibia leading to shin splints. Various abnormalities in the muscles of the tibia also increase the risk of development of shin splints. The posture during running also affects the occurrence of shin splints. Further, wearing of proper footwear is recommended to the people who are having a higher risk of developing shin splints.
The ways to get rid of shin splints may include regular exercise, correct and customized footwear, rest and icing. To manage the pain and inflammation, anti-inflammatory drugs can be administered.
- Medial Tibial Stress Syndrome or Shin Splints: Causes, Risk Factors, Symptoms
- Shin Splints – Shinbone Pain & Treatment Brace
- Lifestyle Changes For Shin Splints