Difference between revisions of "Shin Splints"
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(Created page with "Other Names : Medial tibial stress syndrome (MTSS) == Symptoms == == Natural Remedies == == Warnings == == References == Category:Diseases") |
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== Natural Remedies == | == Natural Remedies == | ||
| + | * Take a rest. Since shin splints are almost always caused by exercising too much, the first thing to do is ramp down your workout routine to something you can accomplish without pain. Resting allows the swollen muscles along your shin bone to heal.Avoid sprinting, running, or walking too quickly while recovering from shin splints.If you still want to exercise during your recovery period, cross-train with low-impact exercises like biking or swimming. | ||
| + | * Ice your shins. Shin splints are most commonly caused by inflamed muscles, and icing them will ease the pain and reduce inflammation.Fill a food storage bag with ice, seal it, and wrap it in a thin towel. Apply it to your shins in 20-minute intervals.Don't apply ice directly to your body, since you could damage your skin. | ||
| + | * Go to the doctor. If your shin splints are making it difficult to get up and walk without pain, you should seek medical care. You may have fractures in your bones that are causing your legs to hurt. In rare cases, surgery is required to treat stress fractures and other causes of shin splints. | ||
| + | * Physical Therapy : | ||
| + | **Stretch in the morning | ||
| + | **Strengthen the shin muscles. Doing these exercises a few times a day instead of running will help heal your muscles in no time.Trace shapes or the alphabet on the floor with your toes, while in a sitting position.Walk on your heels for 30 seconds at a time and then switch to regular walking for another 30 seconds. Repeat 3 or 4 times. | ||
| + | **Return to running slowly. Increase your mileage by no more than 10 percent each week. If you feel the shin splints coming back, cut back on running until the pain goes away. | ||
== Warnings == | == Warnings == | ||
Revision as of 01:17, 29 June 2014
Other Names : Medial tibial stress syndrome (MTSS)
Symptoms
Natural Remedies
- Take a rest. Since shin splints are almost always caused by exercising too much, the first thing to do is ramp down your workout routine to something you can accomplish without pain. Resting allows the swollen muscles along your shin bone to heal.Avoid sprinting, running, or walking too quickly while recovering from shin splints.If you still want to exercise during your recovery period, cross-train with low-impact exercises like biking or swimming.
- Ice your shins. Shin splints are most commonly caused by inflamed muscles, and icing them will ease the pain and reduce inflammation.Fill a food storage bag with ice, seal it, and wrap it in a thin towel. Apply it to your shins in 20-minute intervals.Don't apply ice directly to your body, since you could damage your skin.
- Go to the doctor. If your shin splints are making it difficult to get up and walk without pain, you should seek medical care. You may have fractures in your bones that are causing your legs to hurt. In rare cases, surgery is required to treat stress fractures and other causes of shin splints.
- Physical Therapy :
- Stretch in the morning
- Strengthen the shin muscles. Doing these exercises a few times a day instead of running will help heal your muscles in no time.Trace shapes or the alphabet on the floor with your toes, while in a sitting position.Walk on your heels for 30 seconds at a time and then switch to regular walking for another 30 seconds. Repeat 3 or 4 times.
- Return to running slowly. Increase your mileage by no more than 10 percent each week. If you feel the shin splints coming back, cut back on running until the pain goes away.
