Treatment and Prevention of Shin Splints
If you get shin splints, the things you’d be concerned about is to know what caused it, how to treat it, and how to prevent it from recurring. Shin splints are simply muscle overuse of the lower leg. Not all lower leg muscle pains are shin splints so it’s better to consult a professional to know if you’re really having it. Shin splints are common to athletes who wear out their lower leg muscles from excessive exercise and overlooking stretching and warm up exercises prior to going all out in trainings. It can be caused by inappropriate footwear and vitamin/mineral deficiency as well. As to women, it can be caused by prolonged standing on high heels.
In the early stages of shin splints, apply icepacks on it for it can be very painful. Take anti-inflammatory and muscle pain killers such as ibuprofen and naproxen. Treating shin splints is basically just letting the pain subside. This can be achieved by fully resting it for some time, or for athletes who can’t do this, can perform stationery exercises such as cycling and swimming; and stretching exercises that are good for shin splints such as calf stretch. You can wrap a 4-inch bandage around the affected area to hold it together and prevent it from getting strained.
To prevent it from recurring, you might want to consider changing your footwear in case it’s causing the strain. Avoid running on hard surfaces– go for grass, sand or tarmac instead for their composition gives them the ability to absorb shock. Painstakingly take your vitamins and minerals from now on to avoid deficiency. You can also get some sports massage. Remember that you have to be patient about it. If you run for 5 miles a week, increase this distance by no more than 10% of its original expanse. 5 miles going 6 miles the following week is not good because you’ve increased it by beyond 10%. Finally, stretch out and don’t dash to the finish line. Start by running slow and gradually increase your speed as you get comfortable with it. Don’t strain it any further than it already is.
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