At this time of the year, as temperatures begin to drop, many
individuals begin exercise programs. In conjuction with cooler
temperatures, a few individuals seek out aggressive exercise programs as
part of a new year's resolution or in preparation for the upcoming spring break
season. Prevention of injury is a key component to any excercise
routine and will ensure success without unnecessary pain. One such
injury, shin splints, can lead to a sudden onset of excruciating pain
often debilitating the individual and leading- to demotivation in
continuing the exercise program altogether. Understanding what shin
splints are, how they develop, symptoms, methods for treatment and shin
splint prevention, will ensure a safe and pleasant journey to better
health through fitness exercise.
In the front lower leg, a sudden onset of pain is often referred to as a shin splint. While not considered a condition, a shin split is, instead, a description of an excruciating and sudden onset of pain in the lower leg region. Generally, shin splints are attributed to inflammation of the tissue surrounding the tibia, which creates a pain so significant that there is a sudden inability to walk or run. The most common cause of shin splint pain is attributed to overuse or improper use of footwear, inappropriate or lack of stretching techniques prior to working out.
To treat the sudden onset of shin splint pain, sports trainers recommend the afflicted leg be elevated with ice packs applied to reduce inflammation. Beyond the first day of pain, the shin splint should be treated with 20 minutes of heat therapy three times per day until the pain dissipates. For pain lasting longer than three to four days, consultation with a physician may be required as the continuation of pain may be an indication of a much more significant injury including tendon or muscle damage in the lower leg. Under supervised medical attention, treatment may include a variety of options including prescription anti-inflammatories, sports massage therapy and specialized ankle taping to ensure pressure is displaced from the shin area.
Once returned to the pre-injury fitness status, the shin splint sufferer should utilize shock absorbing insoles as a prevention method in avoiding shin splint pain. Additionally, work to avoid over pronation of the foot as this leads to a greater incidence of shin splint pain when jogging or walking quickly. Proper stretching techniques should always be performed prior to beginning any exercise program and should include a complete stretching process of the entire leg and not limited to the lower leg area alone.
Shin splints, when not understood, leave many beginners of fitness in a pattern of de-motivation. With the proper footwear, stretching and first aide treatment of shin splints, the fitness routine will become more pleasant and injury free over time.
In the front lower leg, a sudden onset of pain is often referred to as a shin splint. While not considered a condition, a shin split is, instead, a description of an excruciating and sudden onset of pain in the lower leg region. Generally, shin splints are attributed to inflammation of the tissue surrounding the tibia, which creates a pain so significant that there is a sudden inability to walk or run. The most common cause of shin splint pain is attributed to overuse or improper use of footwear, inappropriate or lack of stretching techniques prior to working out.
To treat the sudden onset of shin splint pain, sports trainers recommend the afflicted leg be elevated with ice packs applied to reduce inflammation. Beyond the first day of pain, the shin splint should be treated with 20 minutes of heat therapy three times per day until the pain dissipates. For pain lasting longer than three to four days, consultation with a physician may be required as the continuation of pain may be an indication of a much more significant injury including tendon or muscle damage in the lower leg. Under supervised medical attention, treatment may include a variety of options including prescription anti-inflammatories, sports massage therapy and specialized ankle taping to ensure pressure is displaced from the shin area.
Once returned to the pre-injury fitness status, the shin splint sufferer should utilize shock absorbing insoles as a prevention method in avoiding shin splint pain. Additionally, work to avoid over pronation of the foot as this leads to a greater incidence of shin splint pain when jogging or walking quickly. Proper stretching techniques should always be performed prior to beginning any exercise program and should include a complete stretching process of the entire leg and not limited to the lower leg area alone.
Shin splints, when not understood, leave many beginners of fitness in a pattern of de-motivation. With the proper footwear, stretching and first aide treatment of shin splints, the fitness routine will become more pleasant and injury free over time.
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