Medial tibial stress syndrome, also known as shin splints, is pain felt along the front of your leg or shin bone. Shin splints are an overuse injury that can result from high-impact activities, like running. Shin splints can heal on their own with rest, however, if the pain is consistent, consult Island Sports Physical Therapy. We can offer physical therapy in Elwood to treat your shin splints if they do not heal on their own or cannot be prevented.
Causes of Shin Splints
Shin splints are caused by stress on your shinbone and the connective tissues that attach muscles becoming inflamed, causing pain. This can occur due to repetitive overwork of the bone tissue in the leg or a change in duration or intensity of physical activity. You’re more at risk of shin splints if you have or do the following:
- Have flat feet
- Work out without warming up or cooling down
- Run-on uneven surfaces
- Wear ill-fitted footwear
Who Gets Shin Splints?
Anyone is vulnerable to getting shin splints, however, athletes are more susceptible. Specifically, people who participate in high-impact activities for long amounts of time are more likely to get shin splints. These athletes include:
- Runners
- Military recruits
- Dancers
How to Prevent Shin Splints
To avoid the occurrence of shin splints, it is important to take preventative measures. The following tips can avert you from suffering from shin splints and having to avert to physical therapy in Elwood:
- Wear properly fitted shoes that provide good support. It is especially important to wear well-fitted shoes if you have flat or highly arched feet.
- Gradually build up your fitness level each week. This will allow you to strengthen your muscles at a progressive rate, rather than overdoing it.
- Try cross-training to vary your movements. Try breaking up your usual workout routine with activities like swimming, biking, or yoga.
- Add strength training exercises to your workout to stabilize your legs, ankles, hips, and core. This can help to prepare your legs before dealing with high-impact sports.
How to Treat Shin Splints at Home
If you are experiencing pain from shin splints, it is important to take action to heal them to prevent further pain or damage.
- The most crucial step is to rest and heal your body. You should take a break from doing actions that are causing or worsening your shin splints.
- Icing your shin bones multiple times a day for 20-minute intervals can also help to treat your shin splints. This will ease the swelling and pain.
- Using compression, such as a calf compression sleeve may also relieve pain and reduce inflammation from shin splints.
- It is also important to elevate your leg while you are resting or icing your shin to minimize inflammation.
Contact Island Sports Physical Therapy in Elwood
If your shin splints could not be prevented or have not healed from at-home treatments, make an appointment with Island Sports Physical Therapy today. We can offer you treatment using physical therapy in Elwood with one of our specialists to heal your shin splints and get you back to the activity you love.