Shin Splints: Causes, Treatment, and Prevention

Shin splints are a common injury among athletes. They can occur when the muscles in your shin become fatigued and start to tear. Shin splints can be very painful, and can take weeks or even months to heal properly. In this blog post, we will discuss the causes, treatment, and prevention of shin splints. We will also provide tips on how to prevent them from happening in the first place!

Photo by taylor hernandez on Unsplash

Shin Splints: Causes

There are several different causes of shin splints. One of the most common is overuse. If you play a sport that involves a lot of running or jumping, your shins may become fatigued from all the impact. This can lead to tiny tears in the muscles, which can eventually turn into full-blown shin splints.

Improper Footwear

Another common cause of shin splints is improper footwear. If you don’t have the right shoes for your feet, it can put a lot of stress on your shins. This can also lead to pain and eventually, shin splints.

Poor Flexibility

If you’re not very flexible, your muscles can get tight and this can lead to shin splints. When your muscles are tight, it’s harder for them to absorb the impact of running or jumping. This can put a lot of strain on the shins and cause pain.

Weakness in the Muscles

If your muscles are weak, they’re more likely to get injured. This is especially true for the muscles in your shin. If these muscles are weak, they won’t be able to handle the impact of running or jumping as well. This can lead to pain and eventually, shin splints.

Poor Warm Up

If you don’t warm up properly before exercise, your muscles can be more prone to injury. This is because they won’t be as loose and relaxed. It’s important to do a proper warm up before you play any sport or do any type of physical activity.

Overstretching

If you stretch too far, you can actually cause small tears in your muscles. This is especially true for the muscles in your shin. When these muscles are overstretched, it can lead to pain and eventually, shin splints.

Excessive Training

If you train too hard or too often, your body won’t have enough time to recover. This can lead to fatigue and eventually, shin splints. It’s important to listen to your body and give it the rest it needs.

Poor Cool Down

If you don’t cool down properly after exercise, your muscles can stay tight and this can lead to shin splints. It’s important to cool down for at least 5-10 minutes after you play any sport or do any type of physical activity.

Shin Splints: Treatment

If you do happen to get shin splints, there are several things you can do to ease the pain and speed up the healing process. First, it’s important to rest your legs as much as possible. This means no running, jumping, or any other high-impact activities. You should also ice the area for 20 minutes a few times a day. This will help reduce inflammation and pain. You can also take over-the-counter pain medication like ibuprofen to help with the pain. If the pain is really severe, you may need to see a doctor or physiotherapist. They may prescribe stronger pain medication or give you special exercises to do. KT tape for shin splints is also a great way to help relieve pain and speed up the healing process.

Shin Splints: Prevention

The best way to deal with shin splints is to prevent them from happening in the first place! One of the best ways to do this is to make sure you’re wearing the right shoes. If you’re a runner, make sure you have a good pair of running shoes that provide proper support for your feet. If you play a sport that involves a lot of jumping, look for shoes that have extra cushioning in the soles. You should also warm up properly before any physical activity. This means doing some light stretching and/or walking before starting your workout or game. This will help loosen up your muscles and prepare them for the impact of running or jumping. Finally, make sure you’re not overdoing it. If you’re just starting to get into shape, don’t try to do too much too soon. Ease into things gradually and give your body time to adjust. If you push yourself too hard, you’re more likely to get injured.

Shin splints can be a frustrating injury, but by following these tips, you can help prevent them from happening in the first place!