Tibia splints are a condition the place that 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. In many instances the pain and discomfort in your lower leg is an effect of overuse – either your activities were too strong or you just kept repeated stress on your lower legs for too much time. In both circumstances the outcome can be very painful shin splints.
Presently there are 3 muscle groupings to focus on in the lower leg – the preliminar tibialis, gastrocnemius, and soleus muscles. So as to have a fully well-balanced leg you require both durability and overall flexibility in all three. There are many different variations of stretching exercises you are able to 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
Engage in low-impact exercise like light jogging or walking. If the pain becomes too intense even with these, consider using walking aids like crutches until you can do so without their help.
Massage the painful area of your shins up and down and from one side to the other with the ice cup and apply as much pressure as is comfortable whilst doing so, remembering never to hold the ice in the same spot for longer than necessary. Don’t spend an excessively long time ice massaging in fact 5 minutes of massaging should be ample. Repeat three times a day in persistent cases.
It is common with impact sports with quick changes in direction such as tennis or basketball. Marathon runners are commonly injured due to their volume of training mileage.
If you find that your hips are tilted in the downwards direction or they are swaying dramatically from side to side while you run, this could be a big reason why you are experiencing shin splint pain in the first place.
Pop The Pain Killers?, Studies have shown that taking non-steroid anti inflammatory drugs can actually lengthen the recovery time from shin splints. If you do take them, take them after the run, not before. Taking them before can lead to dehydration as they can affect the kidney’s ability to regulate water in the body, and they can also mask warning pains that are precursors to a more serious injury.
Strengthening the tendons through specific exercises is also a wise move, and normally forms part of the rehabilitation process recommended by physical therapists. Treatment for the initial shin splints symptoms is primarily RICE; an acronym for rest, ice, compression and elevation, with NSAID drugs also beneficial for reducing inflammation and pain.
Shin Splints Swollen Calf
The exact nature of the injury in shin splints is open to speculation, with disagreement on the actual causes of the symptoms. Some believe the condition to be triggered by strain on the bone lining, others in compartment syndrome. In all likeliness the problem is simply a common group of symptoms caused by a number of traumas and micro-traumas in the shins.
Shin splints treatment will also involve deep sports massage as there will be a build up of lactic acid and metabolites deep within the calf muscles. They lose their elasticity and are more prone to injury. Sports massage will clear away the debris, will new blood flow to the area and increase the elasticity in the tissue.
Ensure that you work gingerly, never hurriedly (that’s if the pain permits you). You can use a walking stick if the pain seems unbearable. This stimulates healthy blood to the damaged tissue area and also removes surplus fluid caused by the swelling. Use an insole, Shin splints happen because of the continuous jarring of your joints and shins during intensive work outs or heavy impact activities.
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.
After you have dried your legs walk around a little to get the blood circulating and your muscles working and then after five minutes repeat the whole process three or four times.
Watching the video in slow motion will identify what needs to be corrected and once this has been identified and corrected the runner usually experiences no further problems. If shin splints is being caused by joint stiffness in the hips, knees or ankles then shin splints treatment will involve physio techniques to mobilize the loosen up the joints.
Leg Shin Pain
However if the shin pain was ignored for a long time and the runner pushed through the pain for months, it is possible they have developed a stress fracture. This must always be kept in the back of your mind if you have shin pain.
As with any muscle injury, expect your provider to manually stretch and work the muscles. Various muscle techniques speed recovery including massage therapy, Graston Technique and active stretching. In our office.
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.
You can apply some mild heat sporadically (for 15 minutes at a time) to help the pain, however overuse can increase blood flow to the area, promoting bruising and swelling as well as actually increasing pain.
This is why it’s important to ask “What are shin splints?” and to consult your doctor right away if you feel pain in your shins. There are different causes for experiencing shin splints the most common of which is a stress fracture found in the shins and an overused muscle.
Icing can help the pain, Ice Dipping- Fill up your tub half full with water, add frozen water bottles or a bag of ice to get the water ICE COLD. Submerge your lower leg into the ice water all the way to your knees. Hold it in there for 10 seconds, walk around, and wait at least 5 minutes and then repeat the process 3-5 times.
Treating your shin splints using the techniques outlined may give excellent pain relief but it will only be temporary, and unless you directly treat the underlying causes of your shin splints the pain will continue to come back again… and again!.
If your shoes appear to be worn or are showing signs of fatigue, it is time to get a new pair. Most runners will need new shoes every three to four months. Control the Inflammation of Your Joints, Controlling the inflammation in your joints is an important step in how to treat shin splints. There are several very basic over the counter medications that are geared towards controlling inflammation that you can take.
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.
MTSS is a specific diagnosis that indicates a stress reaction within the tibia itself, however there are other occurrences such as strained muscles, inflammation of tissues and joints, or nerve problems.
Flexibility of the body will also help immensely, The muscle that becomes inflamed in MTSS is the muscle that flexes your foot upwards, which can often be affected by poor stride. There are some exercises you can do to help strengthen the muscles in this area as well as add flexibility. I will discuss these exercises in the next part of the article.
Finally, the most important step you can take to prevent shin splints is to listen to your body. If your legs or feet are tired, give them a rest. If you start feeling pain, stop and take care of it immediately. Shin splints is not the type of injury you can just run off.