The problem of shin splint is basically a development of pain in the lower leg of or most commonly called as shin bone. The pain is more specifically felt at the lower leg between your ankle and knee. Medically, the condition is known as Medial Tibial Stress Syndrome or MTSS.
It is more common in people facing heavy to moderate physical activities. Sportspersons involved in playing sports such as soccer, tennis, basketball and racquetball are on the risk of developing the disease. The pain sometimes can be highly intense.
The problem develops repetitively and causes stress on muscles and bones along with joints of your lower leg. This enables your body to prevent or treat the disease naturally.
Here, we have tried to provide all the information about the problem shin splints along with its major causes as well as symptoms. Read on to know more about some of the amazing treatment measures, which you can use to cure the problem of shin splints.
Shin Splints Causes
The common cause of development of pain is an excess amount of force on the shin bone along with the tissues, which are attached to the shin bone along with the muscles surrounding the bone. The excess pressure on the shinbone triggers swelling and also increases the stress on the bone, which leads to the development of pain as well as inflammation.
Shin splints may also develop due to the condition resulting from the bone fractures. Constant pressure may lead to the development of cracks on the bones of the leg. Even though the body can heal these cracks naturally of given sufficient amount of rest, it may cause fractures and other problems due to lack of rest.
Shin Splints Symptoms
Some of the major symptoms are linked with the problem of shin splints. These symptoms include,
- Pain in the lower leg especially in the front part
- Pain, especially while exercising
- Pain on both sides of the shin bone
- Pain in muscles
- Pain in the lower inner part of the leg
- Soreness as well as tenderness in the inner lower leg.
- Mild to heavy swelling in the lower leg
- Weakness and numbness in the feet
It is important to take the help of your doctor immediately if you are facing the symptoms listed below.
- Severe pain in the shin
- Feeling of hotness in shin
- Large swelling on shin
- Pain in shin while resting as well
How to Cure Shin Splints?
Even though the problem of shin splints causes a lot of pain, it can be prevented as well as cured with the help of some of the amazing tips. These treatment measures have been listed here so that you can consider them to get rid of the problem of shin splints.
1. Cross training
Cross training exercise can be highly helpful in preventing the problem of shin splints. It has been found that constant running can provide a lot of pressure on your joints so opting for exercises, which puts less pressure such as swimming, cycling as well as rowing and performing them alternatively can be used.
According to the experts, you should take three runs along with 2 cross training sessions to get cardiovascular workouts every week.
2. Gradual building
It has been found that when you run too fast too soon, it triggers the problem of shin splints. Instead, trying for gradually increasing your speed can be highly helpful. To do this, you can break your session in periods by increasing your speed every week.
You can set a target of increasing your run every week such as 10%. It should be noted that your run-to-walk ratio should also increase with the same.
3. Keeping Short Stride
It is also important to keep an eye on your strides. It becomes even more important especially at the end of your workout. Even though you can increase your stride after a length, it is more beneficial to take the short strides while running.
At the start, it is recommended to keep your strides while preparing for any sport. It has also been proven by a research that when the runner increases the speed the strides become even smaller. This occurs due to increase the mechanical efficiency. Your rate should be higher but healthier, according to the experts.
4. Using Supportive Accessories
Opting for better supportive accessories, especially shoes, is important to prevent the risk of shin splints. Considering the fact that athletes are more prone to injuries, the importance of using right shoes raises even more.
It is important to choose shoes from a trusted shop and use warranted pieces. Using outdated shoes is also considered as one of the possible cause of the problem of shin splints. Experts also recommend replacing your shoes after every 300 miles. If you are not a regular runner, consider replacing your shoes after a year.
5. Reduce the Period of Running
In shin splint condition you may have to reduce the time you dedicate for running, although it does not mean the end of your running career. To improve the time gradually, you can massage your calf muscles for 10-20 minutes twice every day. Your focus should be on reducing the further irritation. Train yourself gently or cross-train in other places such as pool or bike. This will help in providing enough time to your shin to heal in a natural way.
Try increasing your running frequency gradually. You should also stop yourself from pushing immediately after feeling pain in your shin area.
Get expert help
Whatever the problem you may facing, if it is becoming uncontrollable, it is important to take the help of your expert health care provider immediately. Sometimes, the problem can serious causes of it and may a condition of any major underlying disease, which needs to be treated in a professional way. In these circumstances, taking the help from your doctor becomes necessary.
Find the best therapist, who has trained the athletes suffering with shin splints before can be helpful. Taking the professional help also helps in you treating the pain as well as inflammation due to shin splints faster without any further complications.