Foam roll your shins to loosen up the muscles, says Metzl.Consider cross-training for a while to let your shin heal.“What you’re doing is binding the tendons up against the shaft of the shin to prevent stress,” Metzl says. Continue wrapping your leg until the pain goes away, which usually takes three to six weeks. Use either tape or an Ace bandage, starting just above the ankle and wrapping to just below the knee. If you continue running, wrap your leg before you go out.These exercises are good for both recovery and prevention. Or alternate walking on your heels for 30 seconds with 30 seconds of regular walking. Start in a seated position, then trace the alphabet on the floor with your toes.Hold for 10 to 12 seconds, relax, and repeat. Then slowly sit back onto your calves and heels, pushing your ankles into the floor until you feel tension in the muscles of your shin. Try this stretch for your shins: Kneel on a carpeted floor or exercise mat, legs and feet together and toes pointed directly back. Gently stretch your Achilles if you have medial shin splints, and your calves if you have anterior shin splints.Here are some other treatments you can try: Then, as a first step, ice your shin to reduce inflammation, says Jordan Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City, creator of Runner’s World’s IronStrength workout, and coauthor of The Athlete's Book of Home Remedies. Treating Shin SplintsĮxperts agree that when shin splints strike, you should stop running completely or decrease your training depending on the extent and duration of pain. Anterior shin splints, which are located toward the outside of your leg, usually result from an imbalance between your calf muscles and the muscles along the front of your leg and often afflict beginners who either have not yet adjusted to the stresses of running or are not stretching enough. The most common site for shin splints is the medial area, which is the inside of your shin. If you’re right-handed, you’re usually right-footed as well, and that’s the leg that’s likely to hurt. Typically, one leg is involved, and it is almost always the runner’s dominant one. There can be a number of factors at work, such as overpronation (a frequent cause of medial shin splints), inadequate stretching, worn shoes, or excessive stress placed on one leg or one hip from running on cambered roads or always running in the same direction on a track. Shin splints are also at their most painful when you flex your ankle or bring your toes toward your shin. Additionally, stress fractures often feel better in the morning because the bone has rested all night shin splints often feel worse in the morning because the soft tissue tightens overnight. Press your fingertips along your shin, and if you can find a definite spot of sharp pain, that's more commonly a sign of a stress fracture. The pain of shin splints is usually more generalized than that of a stress fracture. However, there are clues you can look for that will signal whether or not you should get a bone scan. A bone scan is the definitive method for diagnosing a stress fracture. Pain in the lower leg could also be a stress fracture (an incomplete crack in the bone), which is a far more serious injury than shin splints. Do Running Shoes Cause or Prevent Injury?.
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