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How to Have Awesome Treatment For Shin Splints Pain

How to Have Awesome Treatment For Shin Splints Pain

How to have awesome treatment for shin splints pain fits nicely into our on going conversation about the best way to achieve overall fitness and deal with injury prevention. Last time you learned how, through CrossFit training, that performing exercise in rapid succession can be doing more harm than good.

On the other hand you, you learned that Cross-Training, which is alternating between two or more activities to stay fit, in fact allows you to stay fit when injuries flare up.

  

 

The bottom line that you should have walked away with from  comparing CrossFit and Cross-Training is that “rotating to an exercise that uses different muscle groups will make it possible to keep going when one set of muscle groups tire.” 1

Now this time you’re going to use what you know about CrossFit—muscle fatigue  due to performing  strenuous  exercise in a rapid and short amount of time—and Cross Training to help you have a better understanding of how to get treatment for shin splints pain.

Read on…

The Top Three Mistakes and How to Avoid Them

Imagine this. You get excited about returning to running after having been off for a significant amount of time—perhaps several months. You decide that you’re going to go for the gusto and do a long run. After the run, It feels like knives  are stuck into your shins at every step. Even walking back home becomes agony. You get on your cellphone and  text one of your buddies and they text back:

SHIN SPLINTS


What Are Shin Splints?

Medial tibial stress syndrome, also called shin splints, is caused by pain along the medial (inside) part of the tibia (shin bone). Shin splints occur during physical activity and result from too much force on the shinbone and connective tissue attaching muscles to it.

What is Shin-Splint Pain?

“Shin-splint pain can be severe enough to affect performance or even keep athletes from being able to participate in practice or an event.

Shin pain can be a regular complaint among athletes who participate in sports that require prolonged or intense running. When pain persists after the athlete has stopped running, or gets worse over multiple practice periods, shin splints may be the cause. If this pain is ignored, and athletic activity continues, there is risk for development of a stress fracture.”2

Shin Splints Not Just For Athletes

keep in mind that , even though I concentrate on runners, you don’t have to be an athlete to get shin splints. If you are experiencing a dull, achy pain on the inside or front of your shin that worsens with activity after a warmup or lingers after a workout, you may have shin splints. In more severe cases, the dull pain may start to feel like a the stabbing sensation I described before.

Here Are Three Common Mistakes That Can Ruin Your Workout and Give You Shin Splints

Mistake #1: Over Training, Too Soon.  If you think about it, shin splints can  generally refer to overuse injury to the bone or muscle in the lower leg. If you recall our  post concerning CrossFit Training,  we noted that injuries often occur as a result of performing high intensity exercises such as sprinting, jumping, and combining them with olympic style weightlifting without  giving the muscles time to adapt and recover. Thus, one pushes, and often too soon, muscles that are tired. “When an athlete or everyday exerciser increases their training volume before they are physically ready for the increase, injury risk rises rapidly.” 3

Lesson applied from cross-training

Adequate Breaks Between Workouts Allows The Muscles to Recover Before Experiencing Another Shock

Bottom line: Start slow: Most people develop shin splints from jumping into a new routine without first preparing their muscles and joints for the added work.

Mistake #2: Worn Out Shoes. As stated in a previous post on running tips, running is a very high impact activity. Every time you land on the ground, your whole body weight is being thrown onto that leg. More specifically, each foot strike induces ground reaction forces equivalent to 2–4 times the body weight. [4] This means that if you weigh 100 pounds you are slammed with 200 to 400 pounds of pressure that is like a shock wave to your body. This is why it’s crucial to purchase a pair of shoes that can literally help to cushion that blow. Running in shoes that lack support or stability means that all of the forces from your foot striking the ground reverberate through your feet and into your muscles, bones and tendons in the legs and hips.

To prevent recurrences of shin splints you should replace your  shoes before they are obviously broken down. This means replacing them about every 300 to 400 miles. You’re also more susceptible to shin splints if you have flat feet. Fallen arches, or an overpronation of the foot, cause added stress and pain along the inside of your shinbone. Stabilizing, custom-made orthotics may be the key to help you support  your arches.The orthotics should help you absorb the shock of a heel strike.

Lesson applied to Cross-training

Avoid Adding Stress to Tired Muscles

Mistake #3: Running and Walking on Hard Surfaces. As I reported in previous  posts, the type of  surfaces has a big impact on the intensity of running related injury. A runner who runs on concrete is far more likely  to put stress on his or her feet than one who runs on grass and thus suffer more heel pain.  We can make a similar observation  when we note that constant walking on hard, inflexible surfaces can exacerbate joint damage and increase the likely hood of overuse injury.

The harder the surface, the greater the amount of stress the muscles and bones of the lower leg have to absorb. Concrete and asphalt are examples of high-stress surfaces. Athletes who are unaccustomed to running on a hard surface should alternate workouts to include other surfaces, such as a grass, wood or rubberized material. 5

Lesson Applied From Cross-Training

Just as we can alternate between sports to give tired  muscles a chance to recover, we can also alternate  running surfaces to reduce overuse injury.

Bonus Material—4 MOVES TO KEEP YOUR SHINS HEALTHY[ 6]. As with any other exercise program, please consult your doctor  before doing.

Single-Leg Balance

Stand with weight evenly distributed over forefoot and rear foot. Lift right foot while firmly pressing the big toe of left foot into the floor. Hold about 30 seconds; switch legs and repeat.

Staircase Stretch

Stand with front of both feet on a step, heels overhanging step. Lightly hold railing or wall for support. Slowly lower right heel down, feeling the stretch along your calf. Hold about 30 seconds; switch legs.

Seated Stretch

Sit on floor, or chair, with both legs extended in front of you. Point toes forward and toward the floor, together or one leg at a time. Hold the stretch for 30 

Toe Yoga

Sit or stand in a comfortable position. Lift and lower your big toe and then your little toes as individually as possible. Repeat for three to four minutes per foot.

Conclusion

Congratulations! You have learned to use your insights about  CrossFit and Cross-Training to have a better understanding of 3 major mistakes that can result in shin splints.  Indeed, if your exercise buddies   handed out kudos in the field of shin splint health, you’d deserve some.

Yes, just knowing some of  the training  tips to  shin splints pain is quite an accomplishment. But the truth is, packing away all this information in your noggin won’t do you any good if you don’t put it to use. And that’s why I suggest you take action – starting right now – by examining  your training routine right now. Because the sooner you get started, the sooner you can turn your tips  in preventing shin splints  into real results!

You should note the following:

  1. Are you pushing your self too hard? To reduce the risk of injury, reduce the duration of your running to between 15 and 30 minutes, or reduce the frequency (to 1 or 3 days a week), or  reduce the distance. Your body will tell you when to stop. Listen!
  2. Are Your Shoes in Good Condition? Remember that running on worn shoes places more stress on the lower leg and hips because they are less able to absorb shock.
  3. Are you abruptly changing the surface you’re working out on, such as switching from running on dirt to concrete? If You are, stop now!

Go ahead and use these tips. They will ensure that you reduce the risk of injury in general and increase your chances of  overall health. Feel free to leave a comment. I would love to hear from you. What if  your shin splint seems to be developing into a stress fracture? What then? Don’t worry. I have you covered. I will address the best way to treat a stress fracture in my next post. Stay tuned.

I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

References

1

Paula Harper

Diabetes Forecast. 42.8 (Aug. 1989): p58.

2

Mackenzie L. McDonald

Coach and Athletic Director. 79.7 (Mar. 2010): p16.

3

The Spectator (Hamilton, Ontario). (Aug. 2, 2017): Arts and Entertainment: pG9.

4

Dowzer CN, Reilly T, Cable NT (1998) Effects of deep and shallow water running on spinal shrinkage. Br J Sports Med 32(1):44–48

5

Mackenzie L. McDonald

Coach and Athletic Director. 79.7 (Mar. 2010): p16.

6

Kristin Mahoney

Muscle & Fitness/Hers. 18.3 (Summer 2017): p66.

 

4 thoughts on “How to Have Awesome Treatment For Shin Splints Pain

  1. This is quite a lovely post. From this “If this pain is ignored, and athletic activity continues, there is risk for development of a stress fracture.” Does that mean shin splints could turn into stress fracture?

    1. Hi Raymond,
      Yes, shin splints can easily turn into stress fractures if they are ignored and not treated immediately. The best way of preventing your shin splints from developing into something worse is probably good old fashion rest. Just stay of your feet for awhile and stop running. When you get back to your training you should decrease your distance and intensity while you are healing. You might even want to substitute running with swimming because swimming is less stressful on the joints.

  2. Thanks a lot for the tips. I will be looking forward to know the best way to treat a stress fracture.

    1. Hi Donald,

      I’m glad you found the tips on treating a stress fracture useful. This website is about giving information that you can use.

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