Is there soreness or ache along your shinbone and across your lower leg after you exercise?

 

Shin splints are the name for this painful condition. When the muscles, tissue, and tendons of the lower leg become inflamed, it causes this condition. Doctors are well-versed in this inflammation, and they’ve devised a variety of treatments to relieve shin splints discomfort.

 

Treatment for shin splints must be effective if you wish to return to your normal routine and enjoy your favorite activities again. Let’s talk about how to get rid of shin splints and how to prevent them in the future.

 

What are Shin Splints and How Do I Get Rid of Them?

Shin splints develop when the shinbone and its connective tissue are repeatedly stressed. The muscles, tendons, and tissue in the surrounding area become inflamed as a result of the tension. Overuse causes this type of stress.

 

Pain, discomfort, and modest swelling in the lower leg are common symptoms, particularly in the muscles directly linked to the shinbone’s border.

 

Shin Splints: What Causes Them?

While overuse is the most common cause of shin splints, it can be difficult for doctors to forecast which activities will result in this painful condition. Dance, basketball, and even some military training exercises are among the activities they’ve identified as having many starts and stops.

 

If those who aren’t used to rigorous physical activity jump right into it without a thorough warm-up or overdo it with a lengthy run or high-impact activity, they may develop shin splints quickly. Shin splint discomfort can be aggravated by certain types of terrain, such as uneven ground or hills.

 

Some people may discover that their physical shape increases their risk of shin splints, in addition to placing themselves at danger through their activities. Shin splints are more common in those who have flat feet or high arches because their feet shape exerts more stress on their lower legs.

 

Shin Splints and How to Treat Them

Fortunately, understanding how to treat shin splints is simple if you spend some time studying about some of the most basic at-home treatments.

 

Stretches

Stretching for shin splints has two objectives. These stretches help to gently warm up and extend the leg muscles before exercise, ensuring that physical activity does not shock and stress these delicate areas.

 

These stretches also strengthen the muscles, making them less prone to injury.

 

Put your legs in a lunge position and push against the wall with your hands for a wonderful stretch. The calf and lower leg of the outstretched leg should get a good stretch. Then switch legs to ensure that both receive equal treatment.

 

Finding a set of steps and standing on the lowest step with your heels dangling over the edge is another wonderful lower leg stretch. Lower your heels gradually so that the Achilles tendon and lower leg muscles are stretched.

 

Rest

When you have shin splints, resting your legs is an important component of the recovery process. Rest until your legs feel better, and in the meantime, engage in low-impact physical activity such as swimming, stationary cycling, and weight lifting.

 

Ice

Ice packs applied to the affected legs for 15-20 minutes at a time can help relieve pain and inflammation. You can do this as many times as you want during the day as long as each session is no more than 20 minutes.

 

Orthotics made to order

Making sure this injury doesn’t recur again is an important aspect of any shin splint treatment regimen. If you have flat feet or high arches, custom orthotics can help you improve your posture by providing support where you need it most.

 

Shin Splints: The Best Custom Orthotics

We create the best custom orthotics for shin splints by customizing them to your foot and correcting any posture or gait irregularities. We also manufacture bespoke orthotics with a specific level of shock absorption, so your feet, ankles, and lower legs don’t take the brunt of your athletic activity.

 

All of our orthotics at IDEASTEP Orthotics are custom-made to your exact specifications. We can also insert orthotics into your favorite pair of running shoes, ensuring that they come ready to wear and that you can resume your normal routine.

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