The most common symptom is pain in the tibia during running or when you push on the bone. If you ignore the issue, however, shin splints have the potential to develop into a tibial stress fracture, which could leave you on the bench for months. While the latest evidence regarding treatment of shin splints falls short of identifying specific treatment methods with overwhelming confidence, most experts agree that it is an injury caused by overloading the tibial bone.
This is probably a result of their bones not being primed and strengthened for high-impact exercise. Those who have been running or walking regularly for many years have stronger bones that are better able to accept the impact forces associated with running and walking.
Swapping some of your running or walking workouts with biking or swimming can be a good way to help keep the injury from worsening while still maintaining fitness.
This can not only help ease inflammation in the area, but it can also assist in reducing pain. You can either use an ice cup, running it up and down the tibia, or grab a couple of ice packs and put them on the affected area for at least 10 minutes twice a day.
Ease into a high-impact activity, such as running—it will go a long way in helping you skirt bone-related issues like shin splints. Here are some additional preventative measures you can take:.
You should also take your running or walking mechanics into consideration. In particular, research has linked over pronation to shin splints. This is likely a result of the considerable torque that is put on the lower leg when the foot strikes the ground and then excessively rolls inward.
Shoes with built-in stability or orthotics may help reduce this type of unwanted motion. While the research regarding treatment is somewhat scant, there is evidence to show that insoles or orthotics can help prevent shin splints by reducing that inwards rolling motion. For runners, increasing your cadence or step rate will significantly reduce the impact forces associated with running. Stress Fracture or Shin Splints? How to tell the difference. Call Us At Shin splints This condition — medial tibial stress syndrome, or MTSS — is common among new runners, runners returning to the sport after an extended break and runners who have rapidly increased their mileage and training intensity.
Stress fractures Stress fractures result from cumulative strain on the bone, without enough time for proper recovery. Consult a physical therapist, coach or personal trainer to set up a smart running program. Slowly ramp up your training regimen, adding 10 percent maximum mileage, intensity per week.
Cross-train with a focus on strength and resistance training, especially for the core, hips and legs. Maintain overall flexibility with a good stretching program. Ice after runs if you are sore, and avoid hard surfaces when possible. Properly fitting running shoes are essential. Orthotics also may be helpful. Ensure a well-balanced diet with adequate calorie intake for your activity level and target a healthy body weight.
Brendon Ross, DO Brendon Ross, DO, MS, specializes in non-operative orthopaedics, providing comprehensive primary care sports medicine for adult and adolescent patients. Learn more about Dr. Orthopaedic Related Articles. How to better protect young athletes from sports injuries. Arthritis: What is it, what causes it and how to treat it? Play it safe this summer: Help kids avoid sprains, fractures and other injuries.
What are the signs of arthritis in the hands? What is a ganglion cyst? And other common questions. Tips to prevent back injuries during winter weather. It's cold outside! Aim to stretch 5 to 10 minutes before and after exercise. Stretching can help…. Read more about specific…. If your muscles start becoming sore one to two days after exercising, you may be experiencing delayed onset muscle soreness DOMS.
This type of…. Tendinitis results in pain that makes it difficult to move the affected joint. Not all muscle soreness is the same. Acute muscle soreness is felt during or immediately after exercise. With delayed onset muscle soreness, your…. The serratus anterior muscle spans the upper eight or nine ribs and helps you rotate your shoulder blade and move it forward and up. Learn common…. Heat cramps are one of the first signs of heat exhaustion caused by dehydration.
They often occur during strenuous activity in hot weather. Health Conditions Discover Plan Connect. Medically reviewed by Alana Biggers, M.
0コメント