Tibia splints are a condition in which the anterior tibialis muscle that runs up the front of your lower-leg beside your shin bone causes discomfort and pain. Luckily, you can prevent shin splints from arriving back, or indeed at any time coming at all if you are lucky enough to obtain never experienced them. Typically the pain and discomfort in your lower leg is an effect of overuse – either your activities were too powerful or you just kept repeated stress on your lower legs for too much time. In both instances the result can be very painful shin splints.
Presently there are 3 muscle teams to in the lower leg – the informe tibialis, gastrocnemius, and soleus muscles. So as to have a fully healthy leg you may need both power and overall flexibility in all three. There are many different variations of stretching exercises you may use to increase the overall flexibility and strength of your muscles, here are some that I have found very useful in my years as a long distance and cross country runner.
Treatment For Posterior Shin Splints
Rest will initially help reduce the symptoms but because the tightness in the muscle remains, the pain will return when running is resumed. The key to successful treatment for shin splints is to first address why the tightness is there in the first place. Inevitably it will boil down to a fault in running technique.
Shin splints rehabilitation consists of stretching and strengthening exercises and physical therapy. Ultrasound has been shown to have good results, with taping and compression bandages and supports helpful to prevent further injury.
If you’re currently on the hunt for a shin splints cure, it’s important to factor in all the different things you are doing throughout your day and how these could be influencing the development of pain in this area of your body.
Being the geek that I am, I did extensive research on the subject – trying to decipher complex medical journals (which has become much easier as my schooling advances), reading running magazines and books and talking to other runners. In the article I will share with you what I learned both from the research and from several years of running experience.
Shin splints are not the exclusive preserve of those who do a lot of running, play strenuous sports and perform dance steps. It is true however that these individuals stand a greater risk of having injuries related to the shins.
The actual secret to beating this condition is to realise that all the ‘traditional’ treatments will only ever provide effective pain relief and do not treat the cause of your problem, if they did your shin splints would never return!
Shin Splint Pain Location
Keep your legs immersed for 10 seconds. Note: If you feel you can keep your legs immersed for longer than 10 seconds then the water isn’t cold enough!
It is best if you can completely take a break from your regular work out. Though this might seem a little discouraging this is the best you can do to yourself so that you can get back on your feet fast. You will be compelled to take rest once the pain gets intense. It is better to not let it go that far.
Gastrocnemius Stretches. Bottom Walking – Lift yourself slowly up onto your toes, and go walking for about 20 to 30 meters and slowly and gradually drop back down to your heels. Repeat the process with toes aimed inwards, and again with toes pointed outwards. Direct Knee Wall Stretch – standing in front of a wall, lean frontward inserting both of your hands on the wall membrane. With one leg direct at the knee, heel firmly on the floor gently lean forward until you feel an attracting your calf muscle.
There is no room for inflexibility in exercise – both in your routine, and your body. You have to be willing to make adjustments – back off a little if you start getting a cramp or leg pain. Take an extra day off if you need it.
It is generally a good idea to slow down the same way near the end, walk the last half mile or so to let your body wind down slowly and you will help avoid pain in both the legs and the occasional headache you get when you stop abruptly after a long run.
Good quality running shoes replaced regularly is a wise choice to help prevent shin splints, as is always increasing the duration, frequency and intensity of exercise sessions slowly to give the body time to adjust. If you are experiencing shin splints symptoms, the best bet is to rest and desist from exercise for a couple of days.
Why Tape Shin Splints
Shin splints can be caused by a weakness in the shin tendons, either from under or overuse, a lack of a proper stretching regimen, or an inherent weakness in the tendon. Stretching before exercise better prepare the shins for the work they have to perform, with specific shin stretches the best bet for staving off this injury.
While there are countless ways of treating shin splints, here is a list of three of the most basic, yet useful, options on how to treat shin splints. If any of these three do not work for you, consider consulting with your doctor, as it may be a sign of a more serious shin splints issue.
Give your body enough time to fully heal between sessions. A common mistake is for people to fight through the soreness. The soreness is your bodies signal that a problem exists, so do not push it just because of your determination.
When you have shin splints, start wearing a padded insole with your shoes. This has been known to offer great relief. A padded sole helps to cushion the blow of your foot every time it thumps on the ground, especially on hard or uneven surfaces. You can get insoles at specialty stores or at the sport section of any other store.
I quickly learned that changes would need to be made in my routine if I was to keep up this pace, as I also have a job where I am on my feet 10 hours a day – so sore legs were just not an acceptable outcome of running. I did not want to slow down on the running at all, but what I was doing just hurt too bad.
How do you treat shin splints?, An assessment from a chartered physiotherapist is imperative to accurately diagnose the cause of shin pain. However a typical assessment and treatment plan should include the following.
If you’re suffering from a shin splint, there is no overt cause for concern as a shin split is rarely serious. It tends to go away without serious medications after a while. Just the same, there are several things you can do to get rid of it faster.
Remember that the seriousness of each shin splint case determines the level of treatment to be applied to each leg. You should stop and try your doctor for a more accurate diagnosis if there are no improvements within a week.