If you pound the pavement on a regular basis, it's likely that you've experienced shin splints. And you know they can be incredibly painful. Icing them can help, but even better than treatment is prevention. That way you can keep moving pain-free.
Shin splints are a repetitive stress injury of the shin bone, tendons, and muscles that can afflict anyone who pounds the pavement on a regular basis. For some people, even more frustrating than the pain of shin splints is being sidelined until they heal. But there are ways of preventing shin splints from happening so you don't have to stop what you're doing.
Shin splints, clinically know as tibial stress syndrome, occur when the muscles and tendons surrounding the tibia (the long bone between knee and heel) become inflamed due to repetitive stress.
This painful condition is common in athletes, runners, dancers, and anyone who spends a lot of time walking or running on hard surfaces. Shin splints can also occur when athletes alter their work-out regime or change the type of surface they run on.
Irregular foot structure or biomechanics may also contribute to the development of shin splints.
The most common symptom of shin splints is tenderness or an aching, burning pain along the inner shinbone. If ignored, the pain increases throughout the lower leg, as nearby muscles and tendons attempt to compensate for weakness in the shinbone area.
When shin splints are left untreated, the swelling and pain in the lower leg can lead to supination (outward rolling of foot during stride) or a stress fracture. In severe cases, shin splints may become debilitating enough to require a cast or lengthy bedrest.
Certain people are more likely to get shin splints because of the type of activities they do. You could be prone to developing shin splints if you:
The best treatment for acute shin splints is to stop running or walking on hard surfaces until your stress injury heals. Putting your feet up and icing your shin area for 15 minutes every hour will assist in alleviating pain.
Avoid opiates, if possible, but ask your doctor about taking a non-steroidal anti-inflammatory to help with the pain and swelling.
Insoles for shin splints can help prevent the condition by providing proper support and cushioning for your feet, heels and legs.
Once you've experience the pain of shin splints, you never want to go through it again. Luckily there are way to prevent shin splints from happening. You should remember to:
The best insoles for shin splints can do wonders to help prevent injuries. But not all orthotics for shin splints are created the same. When you're shopping for the best shoe inserts for shin splints, you'll want to look for:
There's nothing worse than having to sit out the things you love doing because of pain. Doing everything you can to prevent shin splints and other repetitive stress injuries will keep you going for as long as you want, pain-free. And luckily it's as easy as adding insoles to your footwear.
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