Shin Splints

The term “shin splints” refers to pain along or just behind the shinbone (tibia) — the large bone in the front of your lower leg. Medically known as medial tibial stress syndrome, shin splints occur during physical activity and result from too much force being placed on your shinbone and connective tissues that attach your muscles to the bone The risk of shin splints is no reason to give up your morning jog or afternoon aerobics class. Most cases of shin splints can be treated with rest, ice and other self-care measures. Wearing proper footwear and modifying your exercise routine can help prevent shin splints from recurring.

To help prevent shin splints you can choose the right shoes. Wear footwear that suits your sport. If you’re a runner, replace your shoes every 350 to 500 miles. Perhaps consider arch supports as these can help prevent the pain of shin splints, especially if you have flat arches. Be sure you lessen your impact, and it may be an idea to investigate a mid foot strike style of running.  Cross train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually. Add strength training to your workout. To strengthen your calf muscles, try toe raises. Stand up; slowly rise up on your toes, and then slowly lower your heels to the floor. Repeat 10 times. When this becomes easy, do the exercise holding progressively heavier weights. Leg presses and other exercises for your lower legs can be helpful, too. And always listen to your body. At the first sign of shin pain, take a break.

“Challenges should not be seen as obstacles but rather as opportunities for acquiring new experiences in life.” ~Author Unknown


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