| p>Shin splints are a common injury for both beginner | | | | What Can I do to Correct this Problem? |
| and avid runners. However, those who play soccer, | | | | 1. If you are experiencing either overpronation |
| do aerobics or like to take a stroll in the park are just | | | | (excessive inward rolling of the ankle) or |
| as likely to sustain this same type of injury. In this | | | | oversupination (excessive outward rolling of the |
| article I will address some of the common causes of | | | | ankle), find running shoes which are suitable for |
| shin pain as well as provide some prevention | | | | treating the imbalance. Seeking out a good podiatrist |
| techniques. | | | | or footwear salesman who can take a look at your |
| The Pain that You Can't Stretch Away | | | | gait and provide good recommendations is highly |
| Shin splints may be used to describe a lot of other | | | | recommended. |
| lower leg problems, but it generally refers to a | | | | 2. If you are experiencing shin splints as you increase |
| condition called Medial Tibial Stress Syndrome (MTSS). | | | | your mileage, then following this rule: distances should |
| Shin splints are caused by an inflammation of the | | | | not increase by more than 10% per week. The |
| tendons near the tibia, one of the long shin bones. | | | | running surface may also be to blame as well for |
| Another possible cause is a pulling of the periosteum, | | | | your shin splints; avoid running on concrete and opt |
| which is a thin coating on bones, while running or | | | | for either tarmac, grass or sand where there is more |
| doing aggressive walking. | | | | shock absorption for your legs. |
| The pain tends be centrally located on the front part | | | | 3. The best method to treat shin splints is to use the |
| of the lower leg, right below the knee. Shin splints | | | | RICE method: Rest, Ice, Compression and Elevation. |
| usually start out as a dull pain with some discomfort | | | | This should be done within the first 48 to 72 hours |
| at the beginning of the workout and reappear | | | | from sustaining the injury to ensure the best chance |
| towards the end of the workout. One of the | | | | for a full recovery. |
| distinctive telltale signs of this injury are lumps and | | | | 4. Taking the time to warm up and stretch prior to |
| bumps along the tibia caused by inflammation. | | | | your workout or run is essential to prevent any tears |
| How Come Stretching Before My Run Isn't Helping? | | | | or injuries that can occur when exercising on stiff and |
| For those who are runners, shin splints tend to come | | | | cold muscles and tendons. Yoga therapy exercises |
| on when distance is increased rapidly or during an | | | | can help stretch the calf muscle and Achilles tendon. |
| intense workout. The increased strain on the muscles | | | | Self massage of the calf muscle using a self massage |
| leads to intensified inflammation. Leaving it alone or | | | | tool like a rubber ball or foam roller will also assist in |
| cutting back on your workouts may lessen or cause | | | | relieving pain. |
| the inflammation to go away, but when the | | | | Shin splints may cause a setback on your running or |
| workouts resume, it will come back with a | | | | workout progress, but taking the steps to look at |
| vengeance. Some other causes include rolling the | | | | the causes and preventing the problem will be |
| ankle while running or walking, tight calf muscles, a | | | | beneficial in the long run. |
| tight Achilles tendon or weak ankle muscles. | | | | |