Shin splints are a common injury that many athletes face, especially runners. It’s extremely easy to be susceptible to it, especially if you don’t take the right precautions. This blog will explore tips and different things you can do to prevent shin splints from happening, and when to know it’s time to go to Idaho Falls physical therapy.
What are Shin Splints?
Shin splints occur when the inner part of the shin bone becomes inflamed from overuse or repetitive movements. This is usually from running, a sudden increase in activity, or repetitive use of the muscles and tendons surrounding the shinbone. This can cause it to be sore and tender and make it hard to continue physical activity. Keep reading to find ways you can prevent this.
Preventative Measures
As an athlete, you are always at risk of an injury. They aren’t 100% preventable, but here are some ways you can minimize the chances of getting shin splints:
- Warm Up and Stretch
When you warm up, your muscles loosen up. This means they are less likely to strain from muscles being too tight around the shinbone. As you exercise, ensure you warm up properly beforehand. Another way to loosen up your muscles is to stretch. This can help the muscles elongate and be less likely to become inflamed.
- Cross-Train to Avoid Strain
Shin splints can occur from repetitive movements that strain the same muscles and ligaments. To avoid this, consider cross-training with other forms of exercise that don’t put a lot of pressure on your shins and feet. This can include swimming, pilates, etc.
- Consider the Shoes You Wear
Shoes can make or break the likelihood of getting shin splints. If you run or work out in shoes that don’t support your arches, it can add more stress and put your lower leg in an improper position. Consider replacing your shoes every so often so they stay cushioned and supportive.
- Strengthen Leg Muscles
The stronger your leg muscles are surrounding the shinbone, the more control you will have the more support your bones and ligaments will have. Complete exercises that target the calves, front of the leg, and glutes to decrease the chances of shin splints.
- Slowly Increase Intensity of Activity
Don’t intensify your workouts too quickly. This can exhaust your muscles and make you more susceptible to shin splints. Increase your workouts gradually so your body can adjust without being overused.
- Take Time to Recover
Rest and recovery are crucial. Take time each week to rest, ice, and stretch to reset your body and keep it from overusing itself.
When to Seek Professional Help
If your shin pain is persistent, causes swelling, or gets worse as you exercise, these are signs that you need to see a professional. Physical therapists can assess what potential issues may be happening and treat them accordingly.
Conclusion
Shin splints are common and painful, but that doesn’t mean you have to deal with them. Follow these tips to prevent shin splints as much as possible while still being able to be active. If you do experience shin splints, they can be treated effectively with the help of a physical therapist. Take control of your physical health today!
