| As with any sports injury, it's always best to take | | | | Stronger leg muscles don't get fatigued as quickly or |
| steps to prevent it rather than trying to fix it after it | | | | as often as weaker leg muscles. Be sure to include |
| happens. Shin splints are no exception. Much of the | | | | strengthening exercises for your lower legs with any |
| literature concerning shin splints is directed at | | | | routine. Many exercises are specifically designed to |
| treatments, but very little is written about | | | | help prevent shin splints and you can find some of |
| prevention. Fortunately, there are several things you | | | | those exercises here. This article has an extensive |
| can do to reduce your chance of getting this pain. | | | | section relating to shin splints and exercises you can |
| Adequate Footwear | | | | use to avoid them. |
| About half of all shin splints are cause from | | | | Treating Shin Splints |
| biomechanics inadequacies, and most of these are | | | | Although you can take several steps to prevent shin |
| the result of bad shoes. Spending extra money for | | | | splints from occurring, there is still a chance that you |
| the ideal shoes is a small price to pay to avoid the | | | | might get them from time to time. When you do, |
| pain of shin splints. A podiatrist can help you find the | | | | follow these steps to treat the problem and reduce |
| best type of shoes for your feet by doing a gait | | | | the pain. |
| analysis. | | | | - Use the R.I.C.E.R. method -- rest, ice, compression, |
| Warm up | | | | elevation and referral. Do this method for the first 48 |
| Before doing any exercise routine, warm up your | | | | to 72 hours to relieve any pain and swelling that may |
| muscles and tendons completely. This prepares them | | | | occur. Immediate action also gives you the best |
| for the activity you're about to do so they can get | | | | chance for a complete recovery. |
| loose. A proper warm up also increases blood flow to | | | | - Apply heat and massage to the affected area. |
| the muscle groups, reducing their risk for pain and | | | | Unlike other muscle injuries like an ankle sprain, the |
| injury. | | | | muscles and tendons involved in shin splints are |
| Stretching | | | | relieved quicker when heat is applied. In between |
| Loose muscle move more freely and help prevent | | | | putting heat on the area, give it a deep tissue |
| injury. When your lower leg muscles are stretched | | | | massage for a few minutes at a time. |
| properly, they are more flexible and they can | | | | - Move to the rehabilitation phase. Do some exercises |
| perform better. If the muscles are tight, though, they | | | | and activities to regain strength and flexibility |
| get pushed beyond their natural range of motion too | | | | throughout your lower leg. |
| easily and become overstretched. Be sure to include | | | | Finally, recognize the reason for the shin splints and |
| a comprehensive stretching routine as part of any | | | | remove the source. If it was the result of bad shoes, |
| exercise or workout routine. | | | | get better ones. If it was the result of running on |
| Strengthen | | | | uneven ground, avoid doing that in the future. |