How to avoid and get relief from shin splints? This is perhaps the most common and complex question asked by those suffering from the condition. People who develop shin splints have to deal with a sharp pain that arises in the shins. They often rely on painkillers to get some relief from the extremely painful condition.
Shin splints often develop due to strenuous activity and are seen to be frequent among athletes, basketball and tennis players, and even among dancers. The pain is caused by the inflammation of the muscles, tissues, and tendons around the shinbone or tibia.
As ignoring the shin splints may lead to potentially more serious conditions, it is essential to follow all the precautions and learn how to avoid them in the first place. Consult with a primary care physician to use the proper treatment methods and get rid of your pain and discomfort.
Given below are some effective tips on how to avoid shin splints.
- Wear the right shoes- The first important tip to follow is to wear proper shoes that provide good support when you are walking, running, or if engaged with sports or athletic activity. It is a good idea to add shock-absorbing insoles for enacted support based on your particular foot pattern. Some people will need motion control support for enhanced stability while others may need added cushioning. Change your shoes after every three to five hundred miles and assess the type of shoes based on your foot strike and running style.
- Avoid uneven terrain and hard surfaces – In order to avoid shin splints from developing or making them worse, it is essential to avoid any hard surface and uneven terrain that can enhance the impact on your joints and muscles. So, make efforts to avoid continual running on hard surfaces and stick to softer surfaces such as grassy runny tracks and dirt trails. It is a good idea to vary your terrain as much as possible and prevent your eggs and feet from taking a continual beating. It is seen that barefoot running can help spread the stress impact and thus lower the risk of shin splints injury.
- Enhance fitness levels- Step up your fitness and performance gradually and avoid increasing your mileage too fast. One of the most common reasons behind developing shin splints is by trying to do too much and too soon. So, focus on your body and build your fitness levels by gradually raising the duration, frequency, and intensity of the exercise. Strengthen and stretch your feet, calves, glutes, ankles, and hips to support your shins and do some simple exercises. Do not forget to warm up your body before starting on an exercise and improve your overall flexibility and strength by doing some low-impact activities.
Just keep the above tips in mind to prevent shin splints injury and follow your doctor’s advice. However, if the common treatment methods and tips ail to respond to your shin splints, it is highly recommended that you visit your physician right away.