How To Get Rid of Shin Splints – Shins splints simply meaning the pain you get up the shin after running or walking or having worn a different pair of shoes. What happens is that the large muscle in the front of the shin, called the tibialis anterior, is getting inflamed. People prone to that are people with high arches like myself. With the high arch, what often happens is that there is not enough pronation or rolling in with your walking so instead of the arch doing the shock absorption, your leg muscles absorb all the shock and they get sore.
Let’s get started by going over the five steps to shin splints treatment. I will be going over each step and how to get rid of shin splints pain.
How To Get Rid of Shin Splints Pain Naturally
The First Step
If you have chronic shin splints pain you probably want to stop or decrease duration and intensity of the activity that exacerbates the pain until you fully recover. You will also benefit by icing your shins for five ten minutes a couple times a day. You can do this by freezing a styrofoam cup of water and using it to ice your shins to help decrease the swelling and inflammation which can help decrease the pain in your shin.
My brother used to do this many times a week because he suffered from severe shin splints while running cross country in high school and this really help him. Part of the reason was because we often neglected excercises to strengthen the weaker muscles.
The Second Step
The second thing you want to do is to stretch your calf muscle and the muscles that cause inflammation of the muscle joint which includes the Peroneus muscle group. You can do this with the help of a small dumbbell. Simply place the dumbbell under your calf and move your leg side to side and up-and-down a few minutes on each side most days of the week. You can lessen the intensity by lifting up your hips using your hands and this could be a little uncomfortable at first but after a few times it should feel a lot easier to do.
A few minutes on each side for most days of the week. You can perform simple static stretches but i found that breaking the connective tissue really helps relieving some of that pain in your shin.
The Third Step
involves performing specific endurance exercises to strengthen a few muscles: the Tibialis Anterior, the soleus, Posterior Tibialis and also your hip stabilizing muscles, specifically your gluteus medius and minimus. Click on the link to see how these exercises are performed and to gradually progress. For the Tibialis Anterior, you can perform duck walks for fifteen twenty seconds to begin.
For the soleus and posterior tibialis perform calf raises but holding it for fifteen twenty seconds to begin with. And for the Gluteus Medius and Minimus perform fire hydrants fifteen twenty repetitions two to three times a week.
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The Fourth Step
Avoid running down hill, especially hard unstable surface, like concrete. When you run some of your muscles have to work harder to help break the motion while running downhill. That is known as the eccentric contraction which happens to be the most demanding of all the contractions so far muscle contractions. If your muscles aren’t strong enough to help, then your shin bone takes the brunt of the force, specifically when running on concrete. This causes you to have pain in your shin. So avoid running downhill and on unstable surfaces.
The Five Step
The last step is to check your shoes for excessive wear and tear and you might benefit from getting a new pair of shoes that help prevent excessive pronation and possibly invest in a good pair of insoles or even orthotics. A good pair of shoes and insoles can not only help decrease your shin pain, but can make running more enjoyable.
You can get these shoes at your local running store and shoes are very important because we actually put most of our weight on our feet so it’s a good idea to invest in a good pair, since you take thousands of steps every time you run.
For example: on average, runners takes sixty to ninety steps with one leg in one minute and in 20 minutes of running. It is about twelve hundred eighteen hundred steps and you multiply that by two that’s twenty four hundred thirty six hundred total steps when you run.
This Is Important
Remember, don’t ignore the pain because this can lead to a stress fracture in your leg that might require surgery and you might not be able to run for months or do the activities that you love. Just follow these simple steps to stop shin splints pain.
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