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Tags: shin splints | knee | stress | prevention | pain

How to Avoid Shin Splints

Wednesday, 26 March 2014 10:24 PM EDT

Shin splints are very common. This is especially true among sportspersons and athletes. Shin splints are exercise- or activity-induced pain that may occur in the knee or the front portion of the lower legs. Pain from shin splints may occur after activities such as exercising or running that cause stress on the leg muscles. The pain due to shin splints may initially be dull but the pain may worsen if the stress-inducing activity is continued. Painful shin splints may be the result of any injury to the bone or surrounding tissues. Causes of shin splints include conditions such as stress fractures, tendonitis, and periostitis.
Prevention of Shin Splints  
  • The first step for prevention of shin splints is to stop any activity causing stress on the muscles and taking a break before any pain appears.
  • Do not run on hard surfaces like concrete. This is a good way for prevention of stress fractures. A stress fracture is a tiny break in the bone of the lower leg.
  • Strengthening the muscles is a useful method for prevention of shin splints. Strengthening exercises include walking on the toes and on the heels for a while. 
  • Orthotics can aid prevention of shin splints. These arch supports help stabilize the feet and stress caused due to poor support or a flat foot.
  • Warming up before and after exercising can be a sensible tip for prevention of shin splints as they release the stress in the muscles.
  • A neoprene sleeve is helpful for the prevention of shin splints. This helps in prevention of shin splints by providing warmth and support to the muscles around the shinbone.
  • Wearing proper shoes greatly help in the prevention of shin pain. One should not use flat or over flexible running shoes. Use proper footwear with adequate insole support. 
  • Taking periodic rest is a simple and easy tip for prevention of shin pain getting worse and for reducing the stress on bones. As pain requires time to heal, proper rest is necessary.
  • Medication can help treat pain and reduce stress. Painkillers like naproxen and ibuprofen can be taken after consulting with your doctor. This can also help in treating knee pain.
  • Physical therapy, especially non-weight-bearing activity such as swimming, can be a helpful prevention method to strengthen the muscles and reduce stress.
  • Ice is beneficial in the prevention of shin pain. It is also helpful to treat knee injury. Icing helps in reducing pain as well as swelling. Apply ice for 20 to 30 minutes after every three to four hours over a period of two to three days. 

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Shin splints are common in athletes and sportspersons. These cause pain following strenuous activity. Knee injury, stress fractures, and other conditions can cause shin splints. As prevention is better than a cure, the article presents how to avoid shin splints.
shin splints,knee,stress,prevention,pain
Wednesday, 26 March 2014 10:24 PM
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