If you are an athlete living with the pain of shin splints then you understand
the frustration when suffering with this common sporting injury. Shin splints
often develop in people who do repetitive activities and sports that places a
lot of stress on their lower legs, such as running, jumping or dancing.
What Are Shin Splints?
Shin splints are the pain you feel along or just behind the shinbone which is
the large bone in the front of your lower leg. Doctors call it medial tibial
stress syndrome. Shin splints are caused by inflammation to the muscles
and tendons in your lower leg or the surrounding soft tissue along the shin
bone, called the tibia.
The area of tenderness caused by shin splints can range from two to six
inches and sometimes with the pain becoming so extreme that it can
prevent you from enjoying an active and busy lifestyle.
You suffer shin splints when engaging in physical activity that results from
too much force on your shinbone and the connective tissues that attach
muscles to your bone. Shin splints are common in runners and in those
who participate in activities with sudden stops and starts, such as
basketball, soccer or tennis.
So What Can You Do To Help Ease The Pain of Shin Splints?
Firstly, rest and avoid activities that cause you pain, swelling or discomfort.
While you're healing, try low-impact exercises, such as swimming or
bicycling. If your shin pain causes you to limp, consider using compression
socks and ankle braces until you can walk normally without feeling pain.
The soothing warmth and mild compressive support provided by
Thermomedic therapy socks can help ease shin splint pain, improve
circulation and enhance your own body's natural healing ability. Available
in black or white, Thermomedic therapy socks are the perfect choice for
work and sport.
Did you know that wider hips and smaller feet make women more
susceptible to injuries, such as shin splints? Wearing hip support
underwear can help to provide support for correct joint alignment to
prevent sports injury.
Natural Treatments For Shin Splint Pain Relief
Physiotherapists tell us there are a few things that you can do at home to
treat your shin splints. These include:
~ Stop the activity that caused your shin splints and rest for a few weeks. If
you're suffering stress fractures it is important to realise it can take up to
12 weeks to fully heal.
~ If you need pain relief, consider non-pharmaceutical treatments to help
avoid the risk of unpleasant side-effects.
~ Ensure your sports shoes are giving your feet correct support and
cushioning. Thermomedic support sports socks may also help to improve
the way you run.
~ Maintaining a good weight helps prevent the risk of shin splints.
How Can I Get Back Into Playing Sport?
When you start exercising again, take it slowly and at a gentle level. If you
suffer shin splints again, stop and rest up for a few days before starting the
exercise at a reduced level of intensity. It is necessary to slowly build up
your exercise routine to allow your body to strengthen.
Maintain your fitness by cross-training. Choose other exercises that are
non-weight-bearing until you are fully healed.
Avoid exercising on hard surfaces, such as running on the road instead run
on a soft surface, such as grass.
Non-surgical Treatment Options For Shin Splints
A physiotherapist can develop a personalized training programme for you
to gradually increase your activity to help you get active again. Massage
and stretching exercises can also help your recovery. Wear compressive,
thermal socks for improved circulation, non-pharmaceutical pain relief and
gentle medium compressive support to reduce your risk of re-injury.
How Can I Prevent Shin Splints?
There are a number of steps you can take to help reduce your risk of
developing shin splints. These include:
~ Wear sports shoes that cushion and properly support your feet.
~ Wear cushioned insoles to absorb impact when you’re active
~ Wear Thermomedic therapeutic support socks recommended by
physiotherapists around the world for improved healing and natural foot
~ Train or exercise on grass and avoid hard surfaces, such as road or
~ Resume your physical activities gradually. Don't begin again until you
are fully healed as you may only cause continued pain and injury.
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