Shin Splints also known as Tibial stress syndrome, is a very common pain that inflicts athletes and people who tend to put pressure on their shin a lot. Shin is the area from upper part of ankle to just below the knee. People who run a lot on concrete or hard surface tend to develop this condition.It is very important that you stop running and exerting pressure on this area once the pain begins. Running and exercises that put stress on shin bone are best avoided. You can switch to some other form of exercise like swimming and yoga. Shin splints is easy to treat and takes a few days.
However, you have to be cautious for months in order to avoid the condition from returning. Run on grassy track, do not run uphill and make sure that your footwear is meant for running. These simple tips can help you avoid this condition. Let us discuss in detail the course of treatment for shin splints.
Take a cotton cloth and immerse it in cold water. Squeeze and wrap it around the shin for instant relief. This will stop the inflammation that might be causing pain. It will also alleviate any swelling that you might be having owing to the pain.Do this for half an hour around 3-4 times in a day. The numbness caused by ice will help in making you mobile but do not stress as the pain relief is temporary and the actual problem may still persist after first or second cold therapy.
Crepe bandage and shin tapes are known to provide a lot of relief by holding and supporting the shin and limiting the use of muscles while walking and random movements. It also provides warmth to the affected area and relieve from pain.Heat is known to provide flexibility and calm the inflammation in the muscles. You also get neoprene sleeves that more suited to the requirement of taping the shin and fits without being too tight or loose.
Take lukewarm water in a tub. Immerse your leg from knee to feet inside. You can make some circular motions like stretches and low legs exercises in the water. This will provide relief with pain and settle the swelling.Also the movement made in water will help in returning the agility of lower leg especially if you have been completely off running and walking for quite sometime.
Hard surfaces cause most of the shin splint pain. With the advent of pain, avoid them completely. Instead, walk on dust track or grass covered ground.In your home too, take a walk on the carpeted area instead the floor. Walking on wood floor is also a great option as wood does not put the backward pressure up the shin.
Menthol is contained in many over the counter balms and applicatory pain relievers. You can use menthol oil for relieving the pain in shin as well. Take a few drops and massage gently without exerting pressure on the shin bone.Wrap it up with a cloth or neoprene sleeve. Menthol oil incorporates hot and cold therapy together. It instantly cools the skin surface and then permeates heat from the skin to muscles.
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