When Shin Splints Strike... So you have started to work for that flat stomach and your cardio workout routine is taking off. However after running on a treadmill you start to feel some pain in your lower leg. What do you do about shin splits? Read on below for more information… What Do Shin Splints Feel Like?Shin splints cause dull, aching pain in the front of the lower leg. Some people feel it only during exercise; others, when they’ve stopped exercising. Sometimes, the pain is constant.
Depending on the exact cause, the pain may be located along the side of the shinbone or in the muscles. The area may be painful to the touch. Sometimes when you first start running your muscles may just not be developed, but if the problem persists, it is possible you have shin splints. What to Do When You Have Shin Splints?
Here are some things you can do to alleviate the pain. One thing you can do to alleviate the pain is to sit down with your legs stretched in front of you on the ground and have someone else push down on your feet. I used to get these while running because of poor running form. Icing them and stretching them after your run helps, but if you learn to land gently on the ball of your foot instead of hard on your toes or heels this will also help. The first few times you run using proper form your ankle muscles will be sore because they're not used to stabilizing your body the way you're running currently but after awhile they'll grow stronger. If possible have a personal trainer instruct you on proper running form on a treadmill and other cardio equipment. Getting thinner running shoes actually helped me since I had a closer feel for how my foot hit the ground. In some cases though, getting an extra cushion for your arches may help. It really can depend on your running style, so do some research on how you run and possibly consult a personal trainer or coach. However, the best thing you can do is get some rest. A popular therapy is the R.I.C.E. method. Rest – Take a break from the activity that caused the pain. This means reducing or eliminating the activities you are doing that are considered “high impact”. You can replace these with swimming and other low impact cardio exercises. This can often be enough to clear up the shin splint within a 10-day period. Ice - Apply ice in 15-minute intervals during the first 24 hours after the injury and for several days after if needed. This helps reduce swelling, inflammation, and pain. Compression - Wrap the shin in an elastic bandage. This will help stop swelling and provide support for the shin and nearby soft tissues. You can also look into purchases support braces for your ankles and shins. Elevation – Keeping your legs raised, including during sleep, can help if there is swelling. If you continue to have problems after you have initiated RICE therapy, ask your healthcare provider about alternating heat prior to exercise and cold afterwards.
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