Strengthen your foot and the arch of your foot. This causes muscle fatigue and overuse, and ultimately, shin splints.Ĭhoosing more "pliant" or soft surfaces (such as sprung wood floors, grass, dirt, sand, synthetic tracks and fields) will prevent your bones, muscles, tendons, and joints from having to absorb so much shock. Exercise on softer surfaces when possible.Įxercising on hard surfaces, such as concrete (such as sidewalks), increases the amount of force that your bones and muscles have to absorb. This includes spreading out days between activities and/or doing alternate forms of exercise. Gradually increase activities such as running, jumping, and walking. Avoid sudden increases in physical activity. Tight muscles in the leg can put you at risk for shin splints. Here are some simple steps that you can take on your own: 1. Thankfully, shin splints can often be treated effectively, and, with proper progression of exercise program, prevented if seen before beginning an exercise program. It most commonly happens from high-energy exercise or sports that involves running and jumping, and at the beginning of a sports or training program. It occurs when too much stress is put on the tibia or when the muscle next to the tibia is overworked. Shin splints, also known as medial tibial stress syndrome, is a term used to describe symptoms of pain in the front of your lower leg and at times along the inside of the lower leg, next to the shin bone (tibia).
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