FACTS ON SHIN SPLINTS
Shin splints are a common exercise-related problem. Shin splints refer to the pain felt along the inner edge of the tibia or the shinbone. Shin splints do not actually occur in the shin bone but in the connective tissues of the muscles around the shins. They normal develop after some physical activity like running or if a fitness program is started
- They develop when the muscle and bone tissues in the leg become overworked by repetitive activities that put pressure on the foot
- Often occur after sudden changes in frequency of physical activity
- Having flat feet or abnormally rigid arches
- Exercising with improper footwear
- Runners, dancers, military personnel are at highest risk for developing shin splints.
- Either a sharp or a dull and throbbing pain that occurs during and after exercise
- They can be irritated by touching the affected area
- As the condition worsens, the pain is more prominent during physical activity but may linger afterwards
HOW TO HELP PREVENT & RELIEVE SHIN SPLINTS PAIN?
The good news is that you can prevent shin splints with some simple steps on your own:
- Using proper shoes with correct insoles to support and cushion the feet
- Wearing orthotic inserts or insoles that help support the arches and absorb the shock of high-impact exercise.
- Proper regular stretching and strengthening exercises
- Low intensity physical activities along with proper warming up before partaking in any physical exercise.
- Eating a balanced diet and exercising regularly to stay healthy
- Resting to allow the tissues to heal themselves if already suffering from Shin Splints
- Applying ice to the area to relieve pain
- Elevating the leg while resting to lighten the load