Some times after a hard work-out, people feel the pain in their lower leg part. This problem is called shin splits; it is an acute pain occurs in the front of the lower part of leg. The pain region concentrate on shinbone only (the larger bone in lower leg), covering the area from knee to ankle. The pain is not constant and continuous, it can be felt during the start of the physical activity, and then it stops and then re occurs again during or at the end of the activity. This on-off pain can totally hamper your physical activity routine. Shin split is one of the most common lower leg injuries. It is commonly occur to athletes, dancers and military recruits, who do moderate to heavy physical activities like. In medical term it is called as the medial tibial stress syndrome (MTSS).
Causes of shin splints
- Exerting excessive pressure on lower muscle.
- Over use of legs.
- Swollen muscle.
- Repeated shock on connective tissue, surrounding shin bone.
- Sudden impact on lower feet.
- Weak and inflexible lower muscles.
- Running too much on a hard surface.
- Running on slanted and steep surfaces like downhill.
- Improper training technique.
Signs of shin splints
- Swelling in the lower leg area.
- Sudden dull pain in lower leg area.
- Rashes on lower leg area.
- Occasional pain in the either side of shine bone.
HOW TO GET RID OF SHIN SPLINTS
- Take rest and pause you physical activity for a while (1-2 days).
- Relieve the pain, stress and swelling, by putting an ice pack on the aching region and let it be there for 10-15 min.
- Take the ant inflammatory drugs like Aspirin, Naproxen etc, with the permission and prescription of your doctor.
- Use foot pad, for better support and less pressure on legs.
- Use neoprene sleeve or ace bandage, to keep the muscle warm and relaxed.
- Do light exercise to strength your lower leg region.
- Resume to the physical activity only, when all the signs of shin pain has gone.
How to prevent the Shin splits or HOW TO GET RID OF SHIN SPLINTS
Wear comfortable, well balanced shoes.
- Do not wear rigid shoes, always wear flexible shoes.
- Take small breaks while performing activities.
- Use shock absorbing insoles in your shoes, to reduce the affect of the impact.
- Start your physical activity by a warm up, to increase the flexibility of your muscles.
- Do not exercise any further, if you are suffering from the slightest pain in your lower leg.
- Do not perform physical activities bare footed.
- Do not exercise on slanted and hard surface.