3 ways to quickly get rid of shin splints

3 ways to quickly get rid of shin splints
3 ways to quickly get rid of shin splints
Anonim

Shin splints are pain caused by often too intensive exercise in the lower leg. It affects athletes who force too much, especially at the start of the season. The muscles and tendons of the leg are strained too quickly and too heavily, resulting in pain. Shin splints can be avoided by warming up before exercise. When the trouble is there, all you have to do is rest and gradually resume the sport.

Steps

Method 1 of 3: Treat periostitis at home

Get Rid of Shin Splints Fast Step 1

Step 1. Put your legs to rest

Stop all physical activity for a few days. If you insist, you will only make your case worse. Pain is always a sign that we have gone too far: we must then ease off!

  • Shin splints are triggered by too much effort that puts too much strain on the muscles and tendons of the leg.
  • It is only after a few days that the tension and pain subside a little.
  • Avoid straining the leg, even during everyday activities.
Get Rid of Shin Splints Fast Step 2

Step 2. Cool your shin for 20 minutes 3-4 times a day

In the case of shin splints, use cold rather than heat.

  • The ice will ease the pain and reduce the edema associated with shin splints.
  • Do not put ice or refrigerated pack directly on the skin.
  • Wrap your ice cream or chilled pack in a towel before applying it.
Get Rid of Shin Splints Fast Step 3

Step 3. Put on compression stockings

You will have better return circulation, which will speed up healing.

  • A compression bandage ("strapping") can in some cases help the absorption of the edema and keep the painful area quiet.
  • Do not over tighten the bandage. If the restraint is effective, too tight a bandage will have negative effects, as the blood flow will be blocked, which is contrary to the expected result.
  • If you experience tingling or numbness in your toes, loosen the bandage.
Get Rid of Shin Splints Fast Step 4

Step 4. Elevate your legs

The ideal is to have, in bed or sitting, the feet above the heart, for a better blood return.

  • Elevate your legs when you apply cold to them, it is more effective.
  • If you have to sit for a long time, remember to raise your legs as much as possible.
  • When you are lying down, try to elevate your legs above your heart. Better venous return helps in the absorption of edema and inflammation.
Get Rid of Shin Splints Fast Step 5

Step 5. Take an anti-inflammatory drug

With this type of pathology, the inflammation of the muscles and tendons is almost systematic, so it is beneficial to take an anti-inflammatory drug for a few days.

  • Some anti-inflammatory drugs include ibuprofen, naproxen, or aspirin.
  • In the leaflet, you will find the dosage of the drug: every 4 or 6 hours for ibuprofen, every 12 hours for naproxen.
  • Never exceed the daily dose prescribed in the leaflet.

Method 2 of 3: Do leg stretches

Get Rid of Shin Splints Fast Step 6

Step 1. Do gentle stretches

It is out of the question to do violent exercises. Below are suitable exercises.

  • Gentle stretches have the advantage of gently warming muscles and tendons, which relieves pain.
  • Do not start this exercise until after several days of rest.
  • These stretches are great for the calf and ankle muscles.
Get Rid of Shin Splints Fast Step 7

Step 2. Do calf stretches

Face a wall, then place your hands on it flat and at eye level.

  • Your elbows and arms will be straight.
  • Put your injured leg back with the heel touching the floor.
  • Put your good leg slightly bent and forward.
  • Turn the back foot slightly inward.
  • Lean against the wall maintaining body alignment. You should feel that the muscle is in tension.
  • Hold this stretch for 15 to 30 seconds.
  • Return to the starting position and repeat three times.
  • Do this exercise several times a day.
Get Rid of Shin Splints Fast Step 8

Step 3. Stretch the front part of the leg

The goal is to stretch the muscles and tendons in this area.

  • Stand next to a wall or a chair. The aching leg should be on the side of the wall or the chair.
  • To ensure balance, put one hand on the wall or chair.
  • Bend the knee of the injured leg and catch your foot from behind.
  • Bring the tips of the toes towards the leg.
  • You should feel a stretch in your leg. Hold the position for 15 to 30 seconds.
  • Do this exercise three times in a row.
Get Rid of Shin Splints Fast Step 9

Step 4. Stretch up onto the feet

Start by being straight, legs slightly apart, feet flat.

  • Swing backwards to be on your heels with your toes off the ground.
  • You should feel a stretch in the ankles.
  • Hold for 5 seconds, then return to the starting position.
  • Do two sets of 15 stretches.

Method 3 of 3: Prevent shin splints

Get Rid of Shin Splints Fast Step 10

Step 1. Have the right shoes

If you are a regular runner, invest in a good pair of shoes.

  • Choose shoes that you feel good in and have pads to absorb shocks.
  • If you run a lot, replace your shoes every three to six months.
  • Buy your shoes in a specialized store where a salesperson will be able to advise you according to your sport, your practice and your morphology.
Get Rid of Shin Splints Fast Step 11

Step 2. Optionally put on compensating soles

They fit inside the shoes and are designed to support the foot.

  • These insoles can be bought ready to use at the pharmacy, but the ideal is to have them made to measure by a pedicure.
  • Custom-made insoles support all parts of the foot that need it, reducing the risk of shin splints.
  • These soles go in all sports shoes.
Get Rid of Shin Splints Fast Step 12

Step 3. Exercise moderately

After rest, you can resume physical activity that will not have too much of an impact on your legs.

  • Some of these “soft” activities include cycling, swimming or walking.
  • Slowly start any new physical activity, then slowly increase the workout.
  • The progression will be done by increasing the time of the daily practice and the intensity of the efforts.
Get Rid of Shin Splints Fast Step 13

Step 4. Build up your muscles

You can also strengthen your calves by doing more intense weight training.

  • Stand on your tiptoes with dumbbells in your hands. Start with light.
  • Slowly lift yourself up on your tiptoes, then bring your heels back to the floor.
  • Do a series of 10 stretches.
  • When you see it's easier, put on heavier weights.

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