what should you do if you have shin splints?

Question

What exactly are they and how do you heal them?

Answer 1

shin splint is inflammation and pain along the inner part of the lower leg. It involves the tibia (shin bone).Shin splints occur when the tissues that connect muscles to the lining of the tibia become irritated and inflamed.
A risk factor is something that increases your chance of getting a disease or condition. Risk factors for a shin splint include:

Improper stretching or failure to warm up before exercising
Activities that involve repeated pounding of the legs on hard surfaces, such as running, basketball, or tennis
Increasing intensity of exercise or mileage of running without proper preparation and conditioning
Worn-out or ill-fitting footwear
Improper running technique or problems with the way the foot hits the ground when running
A strength imbalance between two opposing muscle groups in the leg
Flattened foot arches
Running on a slope
Rest - Take a break from the activity that caused the pain. This is often enough to clear up the shin splint within a 10-day period.

Ice - Apply ice in 15-minute periods during the first 24 hours after the injury and for several days after if needed. This helps reduce swelling, inflammation, and pain.

Compression - Wrap the shin in an elastic bandage. This will help stop swelling and provide support for the shin and nearby soft tissues.

Elevation - Keep the injured leg raised for the first 24 hours, including during sleep. If there is local swelling, this may help.

If you continue to have problems after you have initiated RICE therapy, ask your healthcare provider about alternating heat (15 minutes prior to exercise) and cold (15 minutes after exercise).

Medication
In addition to RICE therapy, you may take anti-inflammatory medications to relieve pain.

Orthotics
If over-pronation is causing your shin splints, you can get custom-made arch supports—called orthotics— which help correct the over-pronation.

Prevention
The following steps may help to prevent the development of a shin splint:

Warm up gradually first and then do progressive stretching.
Slowly increase intensity and duration of exercise.
Cool down after exercise with light stretching.
Run on a softer surface, such as grass, dirt, or certain outdoor tracks.
Do not suddenly change from a softer running surface to a hard one.
Carefully select footwear. Different shoes have different degrees of support and motion control.
Avoid over-striding, which can put more stress on your shin.
Wear orthotics if your doctor recommends them.

Answer 2

Shin splints can be one of many different problems, ranging from simple muscle strains from overuse, to stress fractures, to even more serious injuries such as compartment syndrome. Because of this, you should see a health care professional such as an athletic trainer, doctor, etc. They can give you a better idea of what is wrong, and what you need to do. Flexibility in your calves, or the lack there of, is often a contributing factor. The way your foot is structured is also often important. While you are waiting to see a doctor, you can work on stretching your calf - stand on a curb or step with your toes and let your heel lower until you feel a stretch, ice the painful areas, decrease your activity, cross-train - especially if you run a lot, try different activities such as swimming or using an eliptical machine.

Answer 3

You really need to read "Stop Shin Splints" by Gary Buchenic (also available in electronic format here: http://www.shinsplintscure.org ). It's about how to permanently cure your shin splints naturally. Worked for me and for thousands of people. Good luck!

Answer 4

Consider being evaluated by a physical therapist. You will be given advice specifically for your situation. You may need a prescription from your doctor (depends on what state you live in). Getting the right advice for your situation can save lots of pain and get you back to your activities quicker!

Answer 5

take calcium suppliments and drinking milk can help too that is the quick fix..but not long term....

Answer 6

check out this link

http://en.wikipedia.org/wiki/Shin_splints