How To Get Rid Of Shin SplintsFriday, 27 October 2017
Shin splint is the common way to describe medial tibial stress syndrome or MTSS. This is commonly caused by excessive pressure on the lower leg tissues and bone or can be caused by impact on the same parts. There are two kinds of shin splints, posterior and anterior. Basically, front and back.
Most times, shin splints are caused by the repetition of a movement without the proper form and technique. The fatigue this causes overloads the muscles of your lower leg and creates more problems for your shins.
Medial Tibial Stress Syndrome makes you unable to move your legs without feeling pain.
There is also tenderness in the lower part of your legs. You’ll also feel worse pain on your joints and bones with more exercise and you might even feel pain just from standing.
Shin splints feel like a burning fire on your bones but they can be prevented by following these tips!
Fix Your Form
Shin splints usually happen because there is an imbalance of pressure on your legs. Proper form for running involves your toes lifting off the ground first, then rolling your arches and striking the ground using the outside part of your foot. Finally, lift your heel. Make sure that you do it evenly and not favor one side.
Strengthen Your Core and Lower Leg Muscles
By getting your core to optimal strength, you can make it perform better to naturally support the body and other muscles. A good exercise for your core and lower muscles are crunches, side planks and V-ups. These target your abdominals and also help out your legs by providing support.
Stretch Your Calves
Make sure to stretch your calves to ensure the maximum flexibility. Put one of your legs forward with your foot flat on the floor and extend your back leg with the heels flat; make sure that your back knee isn’t bent. Lean forward and feel the stretch of the straight leg. Repeat for the other side.
Wear Good Shoes
It isn’t common knowledge that shoes can affect your form and in turn affect your shin splints. Find the perfect shoe for you by consulting a professional to measure your feet and arches. The kind of shoe will also change depending on your preferred sport or exercise. Also make sure to change your shoes whenever they are worn-out to prevent injuries.
Use Compression Gear
Compression gear and socks are popular among athletes and exercise enthusiasts and there is a lot of evidence that it reduces the soreness in the muscles and accelerates recovery. Be sure to wear the right amount of pressure with the compression gear in order to not fully constrict your blood flow.
As we’ve said before, shin splints are a form of stress on your bones and muscle tissues. In order to prevent them and to minimise the risk of it happening again, you have to rest. Scar tissue overgrowth will happen if you do not give enough time to yourself to recover in between exercises. Change up your routine to reduce the impact on your shins.
Even if shin splints hurt like crazy, they can disappear as long as you follow the steps we’ve laid out here. Remember to work on your form, rest up and wear quality footwear and those shin splints will be gone for good!