Shin splints refers to pain that occurs on the front outside part of the lower leg. Common in runners and dancers, shin splints imply that leg muscles are overworked.
Many athletes get painful shin splints. If ignored or untreated, shin splints can become one of the worst running-related injuries that’ll hinder not only your workout but also your day-to-day activities. Most cases of shin splints can be treated with self-care measures.
Take an ice-pack and massage it with comfortable pressure along the inside of the shinbone. Doing this for 10 minutes after running helps to reduce inflammation.
Lie on your back and keep the arms out to the sides. Your feet should be flat on the floor and the knees bent. Squeeze your glutes to lift your hips off the floor. Straighten your left leg out, hold for 30 seconds and then lower it. Do the move with your other leg. Do 5 reps with each leg.
Keep your feet shoulder-width apart. Put a resistance band around your thighs and step forward to the right with your right leg. Bring the left leg to meet your right foot, stepping out to the left. Now walk backwards in the same way to return to the start. Do it 10 times with both the legs.
Place your feet about shoulder-width apart with your spine straight. Step forward with one foot like you would when you normally walk. When the heel is on the ground, keep your foot from fully plantar flexing. Use shin muscles to keep the sole of the foot from reaching the ground. Step back and switch legs. Do 10 reps with each leg.
Stiffness of the calves and Achilles tendons are one of the causes for shin splints. Loosen them up with some basic stretches. Besides, reduce running. Instead of avoiding physical activity all together, try non-impact exercises such as biking or swimming. It will give your legs the rest they need.
Toe curls can be quite helpful in reducing pain caused by shin splints. Stand with your feet hip-width apart around the edge of a towel. Gather the towel with your left foot and pull it toward your heel. Return to the starting position and repeat with the other foot. Do this 10 times on both sides.
If corrective exercises, stretching and resting do not help, ask your doctor for nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen or aspirin. These drugs help with pain and swelling.
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