5 Tips to recover from shin splints

Download 5 Tips to recover from shin splints

Post on 21-Dec-2014

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Shin splints are a common injury when youre starting or increasing physical activity. If youre not careful, they can lead to a stress fracture. Thankfully, you can resolve most cases of shin splints by following these five tips.

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<ul><li> 1. FOOT HEALTH RESOURCE CENTER 5 Tips to Recover from Shin Splints </li></ul> <p> 2. YOU TRY TO DO THE RIGHT THING FOR YOUR HEALTH. You start walking or running, or increase the exercise you already do, and bamyou're hit with nagging pain and pressure radiating down the front of your lower leg. 3. The culprit could very well be shin splints, a common injury when you're starting or increasing physical activity. 4. Shin splints can affect the inside or outside of your shin bone, called your tibia. If youre not careful, shin splints can lead to a stress fracturea small crack in the bone which becomes more serious if left unaddressed. 5. Thankfully, you can resolve most cases of shin splints by following these 5 tips. 6. 1. First, to relieve the pain and alleviate the aggravation, follow the classic RICE principle: Rest Ice Compression Elevation 7. Ice Use an ice sleeve or wrap to help cool and massage your shins. Rest Stop or reduce your physical activity for a while, to allow the tissue to heal. 8. Elevation Lie down with your legs raised above your heart to reduce blood flow. Compression Use wraps or sleeves to increase circulation and decrease pain. 9. 2. Wear shoes with proper support and a good fit. Get rid of worn-out shoes that have lost their support. 10. You may also add additional cushioning to your shoes. Because shin splints often result from high impact exercise and activities, heel cushions and cushioned insoles can help you better absorb shock. 11. 3. Try wearing compression wraps or calf sleeves, which provide stability and prevent further trauma to the tissue and muscle. 12. 4. Strengthen your leg muscles with calf raises, leg presses and other exercises. 13. 5. Warm up your muscles properly before any physical activity. Stretch properly, especially your Achilles tendon and calf muscles, before and after any exercise. 14. It may take a few weeks before your shins are feeling back to normal. Be patientrestarting your activity too soon could just aggravate the pain again. 15. FOOT HEALTH RESOURCE CENTER For more information about treating and preventing shin splints from the experts at FootSmart and the Podiatry Institute, visit www.footsmart.com/Foot-Health- Resource-Center. </p>