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What are shin splints and what can you do about it?

There are no "good" injuries that you can suffer as a runner, but even in the midst of the nasty range of ailments that commonly infest the committed pavement, shin splints are particularly uncomfortable.

Part of it is thanks to the name whose mere mention makes most runners wince, but in truth it is the pain that accompanies shin splints and how long it can keep you from running. These pains can occur suddenly and then plague every step of your run until they are marginalized for weeks or even months.

Shin splints are an injury that is difficult to treat and can quickly destroy any exercise plan you follow. Therefore, it is important to try to prevent it from occurring. Sometimes you can not do anything about it, but one important step in avoiding shin splints is to gradually build up the training load and think about moving some of your runs off hard surfaces, if possible. Especially the simple runs of your exercise plan are great for trails, as you can not be concerned about the pace and enjoy your surroundings while distracting your legs from the paved surfaces.

More tips on how to avoid When talking about the shin splints, we talked to Stephen Parkinson, a health consultant at Bupa Health Clinics, who shared information about the symptoms and treatment options.

What are shin splints?

"Tibia splints are a generic term describing pain on the tibia, the tibia, that usually develops or worsens when running, especially while running," says Parkinson.

"If you have shin splints, the pain can be on the front or It is caused by damage to the muscles, tendons, or bone tissue around the tibia. "

What are the symptoms of shin splints?

Anyone who has suffered from shin splints will tell you that this is not a minor injury. It is very likely that you feel severe pain.

"The pain usually occurs during exercise and may initially be reduced during the session," says Parkinson.

"If it does too, you have to stop. The pain can subside if you stop exercising to come back later. If your shin splints are particularly strong, you may feel pain when resting. Sometimes you may also have slight swelling in the area that is painful.

What causes shin splints?

Myriad causes can be behind shin splints, which range from a sharp increase in activity levels to weak muscles in the legs. Parkinson's lists the possible causes, so check carefully to see if you have the best chance of staying without shin splints.

  • A change in your level of activity, such as How to Start a New Exercise Schedule, or Increase the Distance or Distance Suddenly Step on which to walk
  • Walking on hard or uneven surfaces
  • Wearing bad-footed or worn-out trainers who do not properly cushion and support your feet
  • Overweight
  • They have flat feet or feet that roll inward (known as overpronation)
  • With tight calf muscles, weak ankles, or a tight Achilles tendon (the tissue band that connects the heel to the calf muscle) [1
    9659015] Poor core stability
  • Tight calf muscles and hamstrings [19659015Sleepquadricepsorarchmuscles
  • Medial tibial syndrome (tibia load) – it is believed that repeated loading of your bone can damage bone tissue and the periosteum, the membrane that covers it [19659015] Stress fractures – small breaks in the tibia, caused by stress on the bone
  • Muscle tension where you overstretch certain muscles in the front leg area and damage some muscle fibers
  • Tendon dysfunction – general constriction of the tendon gland leading to changes leading to swelling and pain

How do you treat shin splints?

"Especially in mild cases, you can do a lot yourself," says Parkinson.

" Use an ice pack to relieve pain. Do not apply it directly to your skin – wrap the ice pack in a towel and hold it for 10 to 20 minutes. You can repeat this several times a day when you need it.

As you might expect, resting your legs is also an effective way to treat shin splints. While you can continue training during this spell, in bad cases you can exclude running for up to three months.

"Stop walking and rest for a few weeks," says Parkinson. "Depending on the severity of the symptoms, you may not need to rest completely. Talk to a physiotherapist and discuss how to modify your exercises to get you started again and to prevent the condition from repeating itself.

"If rest does not help, a physical therapist can develop a training program that will help you progressively increase your level of activity and help you return to your usual exercise program.

Regular stretching of the calf, shin and thigh muscles, as well as the strengthening of the gluteal muscles, the core and the quads, will help to treat and prevent shin splints. 19659005] How do you avoid shin splints?

So you can treat shin splints, but it's much better to avoid them altogether. First, make sure you have the right kit.

"Check if your coaches are supportive enough. At specialty stores, you can get tips and information about your coaches. Orthotic insoles for your shoes can also help improve your running style. "

It's also important to progressively build your activity, and if you have problems, move your runs off-road.

Start training again, start slowly," Parkinson says, "when you have shin splints again get off the activity and rest for a few days before starting with a lower intensity build up the number of exercises you are building up in stages.

"It's important to listen to your body Find a level of practice that he can tolerate and build slowly while leaving enough time for your tibia to heal. [19659002] "I would recommend running on a soft surface like grass instead of on roads." [19659002] You should also work to strengthen your buttock muscles when you walk a lot and stretch regularly, and if the problems persist, you could even take a look To change your entire running style with the help of a physiotherapist.

How long are you stopped by shin splints?

Even when it's frustrating, it's important to rest when you rest. Feel first with shin splints, as aggravating the problem could rip you off for months.

"Do not stop walking and rest for a few weeks," says Parkinson. "If you have a stress fracture, it can take up to 12 weeks to heal properly. You can keep fit during this time by doing other activities that will not strain your legs, like swimming or a stationary bike. "

If you fear that shin splints will ruin your chances of marathon fame, Bupa Clinics will provide physiotherapy with comprehensive health assessments and more. You do not need insurance and can only pay per appointment at a convenient time and place. bupa.co.uk

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