Wednesday, April 23, 2014

SHIN SPLINTS

 SHIN SPLINTS TIPS AND TREATMENT


SHIN SPLINTS TIPS AND TREATMENT

 There is pain and aching in the front of your legs but not in any muscles. You usually feel it after your aerobics class or after standing long hours on an unyielding surface such as concrete.

Most people with shin splints don’t do anything about them because the symptoms are rather difficult to describe and they usually aren’t incapacity. It is thought that shin splints may be the beginning of a stress fracture or an irritation of the tendon that attaches muscle to bone.

  • Examine the surface you suspect causing the problem. Runners should change to grass, aerobic participants should change to low – impact classes until they feel better.
  • Get new shoes frequently, before the soles are gone and while they still have ample cushioning.
  • As soon as you have pain, follow the RICE rule.
R = rest

I = ice

C= compression

E= elevate

Prop your legs up, wrap the shin with an elastic bandage, put an ice – pack on for 20 minutes or so, and you’ll feel better.
  • Stretch your Achilles’ tendon and calf muscle – this is particularly good if you are wearing high heel shoes daily.
  • Build muscle that surrounds the shine. Try walking around your house barefoot, on your heels only, with the front of your foot pulled up.
SHIN SPLINTS Example