Treatment for shin splints
Shin splints happen when the calf and shin muscles are unbalanced, by pulling the foot in one direction. Runners can acquire shin splints after intensifying the workout routine or altering the terrain used for running such as changing a dirt trail to asphalt. Shin splints are also prevalent among dancers. If you suspect that an individual is suffering from shin splints, it is best to have it properly assessed by a doctor.
Shin splints can be caused by the following:
- Fractures caused by stress which are tiny breaks found in the inferior leg bone
- Irritated and swelling muscles caused by overuse
- Flat feet is likely to develop when the force of a step causes the arch of the foot collapse
- Difficulty or weakness in steadying muscles of the hips or core
Symptoms of shin splints
Symptoms of shin splints include pain, soreness, and tenderness that are felt along the calf or the inner part of the tibia and there is presence of swelling. The symptoms depend on how much stress and damage was caused on the inferior legs. The pain happens at the ending and the beginning of a workout, but if the lower legs do not recover, the pain becomes severe and spread to other parts of the legs. If you want to relieve the symptoms of the condition, you can learn more by enrolling in a first aid course.
Treatment and home remedies
- Stop daily exercises temporarily. Rest the body since it needs time to heal.
- Apply ice compress on the shin to minimize pain and swelling for 20 to 30 minutes every 3-4 hours for 2-3 days until the pain disappears.
- Take anti-inflammatory medications like ibuprofen, naproxen or aspirin to help with the pain and swelling.
- Use orthotics for the shoes, like shoe inserts which can handmade or can be bought and can be helpful with arches that collapse or will flatten when standing up.
- Massage the affected areas as often as possible, to reduce swelling.
- Do some exercise, like range-of-motion exercises if needed?
- Use a neoprene sleeve in order to support and for warming the legs.
- Seek the help of a physical therapist in identifying and treating problems in the legs or running mechanics that causes shin splints. The therapist can help reduce the pain and help the person return to sport.
The shin splints are already healed when:
- The injured leg feels strong as the other leg
- The injured leg is flexible as the other leg
- The person can sprint, jump and jog without causing pain
- The X-rays are normal and show fractures caused by stress have healed
Preventing shin splints
In order to prevent a shin splint, the person must wear shoes with proper support for the foot and padding. Warm up before doing a work out. Work out in order to maintain and improve the mobility, strength, and stability of the muscles of the hips and ankles. Stretch the muscles in the legs after doing workout and stop working when there is pain in the shin.