Shin Splints Prevention With the Right Shoes
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Many people are convinced that all running shoes are created alike, and that when you pay more for certain running shoes, what you are actually paying for is the brand name of the shoe. This over-pricing for particular brands may be true to one extent, but usually the brand names cost more because they are better made, and not only because of the popularity and marketing practices.
Distance running shoes, in particular, are specifically designed to help runners avoid shin splints and other injuries. The shoes are able to provide shock absorption and the transfer of energy as the foot hits the pavement, sending shock waves up the leg and torso. It is important to maintain your footwear to help reduce shin splint pain, and prevent even greater injuries. Worn-out shoes offer less absorption as well as less ankle support and could lead to injury.
If shin splints do develop, carefully examine each of the ingredients of your running routine. Look at your shoes, socks, the condition of the pavement or running surface, hills, weather – anything. See if there was anything that could have contributed to your shin splint pain – then remove it. If you only received shin splints by running a different route that included several large hills, go back to a flat surface.
The only sure relief for shin splints remains rest. You should not go back to your normal running routine immediately after you start feeling better. In many cases, there is an original symptom of shin splint pain, followed by the pain going away, and then coming back even more painful than before.
Take a rest for a couple days, continue stretching, and you will be able to come back and return to the exercise you love.
Isolating Shin Splints Pain
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When a runner or athlete complains of having shin splints, what is it they have - exactly?
Shin splints is a common name given to any number of a dozen or more leg pain problems, all having to do with the over-extending the muscles of the leg between the ankle and the knee. Shin splints are experiences by runners of all ages and experience, but are most commonly found in teenage athletes at the beginning of a training or practice schedule.
Shin splints are painful and may disappear after a good warmup period of stretching exercises, but reappear soon after a workout is concluded. Shin splints very rarely appear actually during a workout and usually are felt first 15-30 minutes after the strenuous activity has stopped. Shin splints can feel as painful as a stress fracture. If you think that you have a stress fracture, be sure to see a doctor immediately.
There are no sure-fire ways to prevent shin splints from popping up after a practice or workout. Many believe that taking an anti-inflammatory medicine such as Ibuprofen can reduce the pain associated with this particular kind of leg pain. Ibuprofen is best taken an hour before the physical activity for maximum effectiveness.
The symptoms of shin splints generally will disappear in 2-3 days by themselves. To reduce the time, or if an athlete needs to continue working out while suffering leg pain, using a hot compress while warming up the area prior to exercise is known to reduce the pain. Likewise, icing the area following a workout or, meet, etc. afterwards keeps inflammation down and promotes healing.
The more you know about shin splints and its causes, the better prepared you are to prevent it.
Shin Splints Treatment
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If you are suffering from shin splints and notice swelling, inflammation, or if you still have pain while you are resting, you should consult a doctor immediately. Only a doctor can tell if your shin splints pain is something more serious such as a stress fracture, broken bone, torn muscle, or other major condition.
If you are currently experiencing shin splint pain, there are several treatment options available to you to help relive the pain.
The number one thing you can do is rest. Get off of your feet and let the muscles rest. If you need to keep training soon after suffering from shin splints, try participating in low-impact exercise such as riding a bicycle, swimming, or upper body exercises and weight training. Letting the muscles heal can take several days, so take it easy.
Help reduce swelling by elevating your shins above the level of your heart when you are sleeping. You can also use an elastic bandage to gently compress the area you are experiencing shin splints . Be sure to loosen the wrap if you have discomfort.
The shoes you wear can be the cause of your shin splints. Make sure you are wearing the right kind of shoe for your foot type. Your doctor may have suggestions as to what brand and style is right for you. Also, arch supports can help take off part of the stress of walking/running in your shoes. You can find ready-made arch supports in the pharmacy section of any major department store or drug store. You can also have custom arch supports made for your particular foot.
Returning to normal activity following the onset of shin splints should be done gradually. The last thing you want to do is run excessively (such as a marathon) after your first notice your shin splints pain.
By using the right shoes, stretching, and using precautionary measures, it is possible to limit he frequency of suffering from shin splints pain.
