Shin splints are
the runners curse. They can strike you down whether you’re a serious runner or
an amateur trying to increase your mileage. Hopefully you can find some useful
information in our latest blog on this common and painful problem.
Shin
splints occur for a number of reasons which include, over use of the muscles,
increasing an exercise program too quickly, not cooling down properly after
exercise, and in some cases, excessive pronation. The pain is associated with
inflammation of the interosseous membrane, the origin of the muscles between
the tibia and fibula in the lower leg.
You can help heal shin splints by following this advice;
2. Ice
your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours
for 2 to 3 days, or until the pain is gone. In addition to ice you can also
alternate between hot and cold therapies. This way the heat will help the blood
flow to the site and aid repair, while the cold therapies will reduce the
inflammation. Never apply ice directly to your skin, always wrap it in
something to prevent cold burns.
3. Use
Anti-inflammatory painkillers. Non-steroidal anti-inflammatory drugs or NSAIDS
like ibuprofen, will help with pain and swelling. These drugs can have side
effect so if you have ever had a problem taking these before consult your
doctor or podiatrist first. Ibuprofen is not recommended if you have
asthma. Do not use these for
prolonged periods.
4. Orthotic
therapies and prescription devices. Orthotics can help support the structures
within the foot and correct misalignment problems. Often with shin splints
there may be a biomechanical cause. It is important to rule this out in order
to provide the best management.
5. Range-of-motion
exercises. Your Podiatrist can advise you on exercises. Remember to do your
achilles lengthening and heel raise exercises.
6. Neoprene sleeve or
compressional socks, like those used by runners to support and help keep the
muscles around the lower limb warm.
