The weather is nicer every day, which may lead you to take your workout to the road. Now whether you are an avid runner or just out for a casual jog, everyone is at risk for the same common injuries if they aren’t careful. One of the most common injuries is the frustrating and painful case of shin splints. This condition results from inflammation of the muscles and tendons in the lower leg or adjacent soft tissue along the tibia. Shin splints often occur in athletes who have recently intensified or changed their training routines. The increased activity overworks the muscles, tendons, and bone tissue.
Shin splints are almost inevitable if the proper precautions are not taken.
Be Fit Physical Therapy & Pilates, encourages everyone to follow the below recommendations to help prevent and alleviate the pain from shin splints:
Analyze your movement: A running analysis done by a physical therapist will check your form to help prevent injury or stress on the joints. Bad form can lead to muscle imbalances that cause pain and injury.
Wear proper shoes: Choose the right shoes with the help of an expert. They will help determine what shoe is best for your feet. Avid runners should replace their shoes every 350-500 miles.
Avoid overdoing: Too much running or other high-impact activity performed for too long at too high intensity can overload the shins.
Stretch: With all activity, proper stretching is important before and after. Be sure to not only stretch the legs, but the pelvis and hips.
Lessen the impact: Cross-train with a sport that places less impact on your shins, such as swimming, walking, or biking.
If you couldn’t prevent shin splints, make sure you take it easy, get some rest and ice the inflamed area. Try some low-impact exercises like the elliptical trainer, stationary cycling, and swimming to avoid an overuse injury.
If these prevention and treatments tips don’t address your shin splints, contact Be Fit Physical Therapy & Pilates for a complimentary injury screening or seek medical attention. Your symptoms may need more extensive treatment, such as physical therapy.