Relief From Shin Splints

Shin Splints

Shin splits can be defined as a painful condition due to injury on the medial (inside) area of the tibia located in the lower leg.  Technically termed as Medial Tibial Stress Syndrome, shin splints are formed from resulting stress of consistent pounding of the feet on hard surfaces as pavement, concrete, hardwood floors, etc. It is a condition developed over time by professional athletes such as runners, sprinters, gymnasts, or figure skaters.  With time, shin splints that go untreated may result in stress fractures and typically require six weeks or more to heal.

Shin splints can occur from overuse, as well as lack of preparation.  Shin splints are when your ankle dorsiflexors aren’t functioning properly. This malfunction is when the muscles pull the top of the foot toward the shin.

These pains are signs of shin splints:
In the medial part of your leg (inside lower).That are apparently increased by running or other exercise putting weight on the legs.
Occur directly when exercising on hard surfaces, or running with sharp turns.
Long-lasting pain after you’ve stopped exercising.
When your calf muscles stay tight.

You may have a stress fracture when you feel a sharp area of pain when running your hand down the entire length of your shin.  If you suspect you have stress fractures, it is advisable to see a physician for treatment.  Your doctor will need to do a bone scan to confirm this.

Avoiding shin splints while walking

Shin splints occur when youhave weak shins, or when you intensify your workout routine quickly.  Here are tips to avoid shin splints:
Only wear walking shoes that provide great foot support.  Do not walk long distances in shoes that do not support your feet (sandals, thongs, etc.).  Just as in running, replace your walking shoes after 500 miles.
When starting a new walking exercise regime, begin by walking small distances then gradually increase to your full workout distance.  If you walk too far, too fast, you can get shin splints.
Before walking, do this simple warm-up exercise to strengthen your shins: Stand on your toes, remaining in that position for as long as possible.  Then return to your normal standing position.  
It is also a good idea to walk on softer surfaces, such as grass or sand., avoiding hard surfaces whenever possible.

Another easy exercise for strengthening your shins is to walk on your heels for 25 or more yards.  Perform this exercise in the following manner:
Walk slowly and carefully, with short strides.   Take your time, there is no need to rush.
Concentrate on pointing your toes upward as high as possible.  You directly strengthen your shins the more you are able to raise your toes.
Maintain this walk for 25 yards.  If your shins can’t do this far, take a short break and then finish the 25 yards.
When finished, stretch out the shins.  Doing this will make you feel better later.