For those looking for a solid, comprehensive exercise program, it is certainly recommended to start running. There are few exercises that can burn fat, develop lean muscle mass, and enhance cardio more effective than running. But, nothing is perfect and it is important to point out that running can yield a number of injuries. Among the most common of these injuries is the development of shin splints...
For those looking for a solid,
comprehensive exercise program, it is certainly recommended to start running. There are few exercises that can burn fat, develop lean muscle mass, and enhance cardio more effective than running. But, nothing is perfect and it is important to point out that running can yield a number of injuries. Among the most common of these injuries is the development of shin splints.
What Are Shin Splints?
Shin splints refer to the presence of sharp pain in the lower leg. As the name implies, the concentration of the pain will be in the shin area. This pain will either be in the center of the shin or it will be on the outside, anterior area of the shin. At first, the pain may be minor and it may even go away as you run. But, it will return time after time and when it does, the pain may last for even longer periods. Additionally, the sharpness of the pain may become even more pronounced over time. This will not only inhibit your ability to engage in your running exercise programs, it can make the ability to even walk comfortably difficult.
What Causes Shin Splints?
But, what causes shin splints? There are many factors that are at the root of the development of shin splints. The most common reason for developing shin splint issues is due to working out too hard and putting too much stress on your legs. Improper stretching can also lead to the development of minor tears and issues. Not wearing the proper running shoes or running shoes that are in need of replacement is another common problem that can yield the development of shin splints or other lower leg injuries.
How To Treat Shin Splints
Regardless of how you develop this running injury, when you have got it, you need to treat it. The first step to take is to stop your running exercise program. For some, maybe you as well, this is tantamount to a heresy. You may not be able to imagine a day where you are not out and about running. However, it is important to point out that if you continue to run on a bad leg, the injury will simply become much worse.
It is important to take weight off the leg and that is why avoiding movement is important. Staying well rested and elevating the injured leg is usually a wise strategy to employ. And, most definitely, it is a good idea to apply ice to the leg as well. Ice help reduce swelling and inflammation which is a critical step for reducing the problems associated with shin splints.
It is also a good idea to tape the injured region. This will hold the injured area in place so that no further damage can spread or tear further. While taping and bandaging may not be a cure all for the problem, it can definitely reduce a number of the common issues associated with shin splits.
And, of course, it certainly would not hurt to seek the advice of a doctor if all your attempts at alleviating the problem do not dissipate. Remember, you can only do so much on your own.
How To Prevent Shin Splints
Prevention is key with these types of nasty running injuries. One of the major things to do is that you need to make sure that you build up your mileage safely and slowly. A lot of problems can be avoided by a safe and sound running program and by taking a bit of rest when you are in pain. Also make sure that you replace your running shoes when they are wearing out.
It is not that difficult to treat shin splints. And when you catch them early, you can even get rid of them fairly quickly. But if you are not fast enough they may develop in a chronic problem that can trouble you for months and months. Therefore it is far more important to try to avoid them so that your training is not disrupted and you can stay injury- and pain-free!
