Shin splints is characterized by discomfort and pain along the tibia or the shinbone which is the bone on the anterior aspect of your lower leg. The condition is fairly common in dancers, athletes, and military recruits.
The medical terminology for shin splints is Medial Tibial Stress Syndrome, and is very often seen in runners who have stepped up or altered their training schedule.
Most cases are effectively managed with rest, ice application and other self-care therapies. Wearing the correct footwear and altering the exercise practice can help ward off against shin splints recurrences.
Symptoms And Causes Of Shin Splints
Shin splints is characterized by:
- Discomfort, pain and soreness along the inner aspect of the lower leg.
- Swelling in the lower leg.
Initially, the pain stops when you stop running or exercising. In due course, however, the pain becomes constant.
Causes of shin splits
Shin splints occur as a consequence to repetitive stress on the shinbone and the associated tendons.
You are more at risk of developing shin splints if:
- You’re an athlete, more so, if you are just commencing a running routine.
- You are in military training.
- You play sports on a hard surface.
- You run on uneven terrain, like hills.
- You have flat feet or high arches.
Home Remedies To Get Rid Of Shin Splints
Shin splints are diagnosed based upon your medical history and a physical examination. Confer with your health care provider and physiotherapist and understand the best line of treatment.
By and large, most cases of shin splints are successfully dealt with simple self-care measures.
- Rest: Steer clear of all activities which trigger discomfort, pain, and swelling; however, do not give up all physical activity altogether. During convalescence, do low-impact exercises, like, swimming, or bicycling.
- Ice application: Apply ice packs to the affected area for 15 minutes, about 5 times a day for 2 weeks.
- Take an over-the-counter pain reliever. Talk to your doctor and take an analgesic to help decrease the pain.
- Recommence usual activities slowly. In case the shin hasn’t healed completely, returning to the usual routine may cause continual pain.
- Ginger is an excellent home remedy to manage the pain and tenderness associated with a shin splint. Have a glass of ginger tea daily. Gingerols in ginger reduce the inflammation, swelling and pain effectively.
- Select the correct foot wear / shoes. Make sure that you always wear footwear which is suitable for your sport. If you’re an athlete, change your shoes every 350 – 500 miles.
- Arch supports are recommended. They help shield against the pain of shin splints, particularly when you have a flat arch.
- Cross-train with a sport that places less impact on the shin, such as swimming, walking or biking. Begin a new activity slowly. Increase the time and intensity gradually.
- Add strength training to your workout. Reinforce your calf muscles, do toe raises. Stand up straight. Very gradually rise on your toes, and then slowly lower the heels to the floor. Repeat 5 times. Leg presses as well as other exercises for the lower limbs are exceedingly helpful, too.