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Shin Splints are Painful
from: Maxx Sports GuidesShin splints are one of the severest and most painful injuries people, especially athelets, can suffer. Though it's considered a relatively minor injury since it doesn't require surgery to correct, it does require lots of rest and careful training to help prevent the injury from getting worse.
Understanding shin splints and how they're caused should help you avoid these painful little injuries and ensure you don't suffer any downtime from them.
A shin splint, in its simplest form, is when the muscles and tendons of the lower leg pull away from the tibia. It's possible to get a shin splint that results in muscle and tendon damage to the fibula as well, but this is much less likely since shin splints are usually associated with pain in the front of the lower leg, rather than the side.
Shin splints are typically caused by overstraining the muscles along the front of the leg. Running, dancing and other vigorous activities can cause the muscles stress and fatigue, however it's weight sometimes blamed for shin splints. It's important to observe that rather than weight being the factor that determines shin splints, it's the impact of the weight on legs and muscles that cause shin splints. Therefore, it's possible for someone who weights 80 pounds to experience shin splints, no different than someone who weights 300 pounds.
Some activities that really agitate the muscles include running and exercising on very stiff and hard surfaces, such as concrete, for prolonged periods of time. Also, exercising or running on uneven ground causes additional strain on your muscles and even wearing shoes that don't fit properly can cause additional strain.
Other factors that can increase the risks of shin splints include frequently running or exercising uphill/downhill and even starting an exercise program after a sedative lifestyle.
Avoiding shin splints may seem impossible, however, understanding how your body functions and how to take care of yourself, can reduce the number of shin splints you get. Remember, prevention must be your priority to reduce time spent healing after an injury.
Your initial consideration should be your shoes. Wearing the wrong type of shoes is a major mistake. Whether they fit poorly, or they're just poor quality, the wrong shoes is much like pulling your muscles from your own leg.
Always wearing proper shoes that fit righ and provide support and cushioning you need ensures you'll reduce risk. In addition, never wear tennis shoes to play basketball if you play frequently. For sports you play often, invest in appropriate shoes designed to support your feet properly during play.
Next, always warm up properly before starting play to allow your muscles, even those along the tibia, to slowly stretch and become more fluid before moving into faster and more stressful movements -- this is essential!
Additionally, where you're exercising will prevent shin splints, so avoid concrete and other extremely hard surfaces. Choose gyms with suspended floors under equipment and flat, grassy areas, rather than areas riddled with holes and slopes.
Finally, you should join a strength and conditioning class. These short classes usually last 20-30 minutes and will help you to slowly and carefully strengthen all of the muscles in your body.
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