From athletes to active individuals, shin splints are a common ailment that can sideline your fitness routine and daily mobility. In this blog post, the Podiatry Center of New Jersey explores shin splints, their causes, and practical steps you can take to alleviate symptoms and get back on your feet.
Understanding Shin Splints
Shin splints refer to pain along the shinbone (tibia), which is the large bone in the front of your lower leg. They typically occur during physical activity and can range from mild discomfort to severe pain. Shin splints are often caused by repetitive stress on the shinbone and the connective tissues that attach muscles to the bone.
Key Facts About Shin Splints:
- Causes: Running on hard surfaces, wearing improper footwear, overpronation (excessive inward rolling of the foot), and increasing exercise intensity too quickly are common causes.
- Symptoms: Pain along the inner edge of the shinbone, tenderness, and swelling.
Effective Solutions for Shin Splints
- Rest and Ice: Give your legs time to rest, and apply ice packs for 15-20 minutes several times a day to reduce inflammation.
- Evaluate Footwear: Ensure you have proper running shoes with good arch support and cushioning to absorb shock.
- Stretching and Strengthening: Perform gentle calf stretches and strengthen muscles with exercises like toe raises to support your lower legs.
- Gradual Return to Activity: Resume activities gradually to avoid exacerbating symptoms. Start with low-impact exercises like swimming or cycling.
- Consider Orthotics: Custom orthotic inserts or arch supports can help correct foot mechanics and reduce stress on your shins.
- Professional Evaluation: If pain persists despite self-care measures, consult a healthcare professional for a thorough evaluation and personalized treatment plan.
Remember, everyone’s journey to recovery is unique. Listen to your body, prioritize self-care, and seek professional guidance if needed to ensure long-term leg health and fitness. Don’t let shin splints keep you from enjoying your favorite activities—take action today for a stronger, pain-free tomorrow!
If you suspect you may be dealing with shin splints, the expert team at Podiatry Center of New Jersey can help determine if that is the case and get you started on the path toward relief. Give us a call at (973) 925-4111 or make an appointment online.
