Shin Splints

Shin Splints

Description Of The Injury: Shin splints generally occur due to an accumulation of repetitive stress on the front of the lower leg where the shin bone is located. It may also occur from acute trauma to the shin bone which may lead to a stress fracture. Over training, training on a hard surface, using poorly supported footwear and poor running technique are predispositions toward shin splints.

Injury Symptoms: Shin splints are characterized by pain that is located on the medial side of the lower leg. The pain increases in intensity when performing physical activity that requires it to bear weight, or when jumping, running and climbing up or down stairs. Additionally, the calf muscle may feel stiff.

Additional Information

Home Treatments:

Most shin splints respond well to immediate rest and ice. The affected leg should be rested as soon as the pain occurs, preferably in an elevated position higher than chest level to prevent inflammation and blood pooling. Ice should be administered on the painful area 20 minutes at a time , 4-8 times in the first 48 hours. Elastic bandage, ankle/shin tape or a brace may also help reduce the stress placed on the shin.

Professional Medical Treatments:

Usually professional treatment will not be needed to recover from shin splints. If the pain does not subside with conservative treatment, a professional diagnosis may be the best option. An underlying problem such as a stress fracture or compartment syndrome may be the actual problem, rather than shin splints.

Physical Therapy and Exercises:

Most shin splints will only need rest and ice to completely recover from, however implementing exercises will ensure full recovery. A resistance band can be used to perform the seated ankle dorsiflexion and calf stretch, or the stretch can be performed without any additional weight. Toe walking is another exercise that should be performed to strengthen the lower leg muscles and tendons.

Exercise Techniques to Prevent Injury:

In order to prevent shin splints the leg should be properly exercised with body weight or added weight via objects. Two good exercises are practicing walking on your toes and on your heels. This uses the body weight to strengthen the lower legs and tendons. Isometrically pressing against a wall can also work. Straight knee calf and bent knee calf are done against the wall. Toidulisandid FITS. Parima hinnaga toidulisandid Suurbritanniast.

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