One of the top five reasons women quit their exercise routine is pain due to overuse injuries. Do not let this be you! Today I am taking on the shin splint. Shin splints cause pain in the front of the lower leg between the ankle and knee. Shin splints are damage to the muscles and ligaments sometimes causing the muscle to pull away from the bone. Extensive running, running on hard surfaces, walking/running on a sharp incline, or running, jumping, walking with insufficient support can cause this pain. Shin splints occur because the muscles in the front of the leg are not strenghtened before adding cardio into work out plans. Don’t forget to check your shoes! Make sure they fit properly and are not worn out.
Strength and Flexibility
Strenghtening the shin muscles is very easy. My favorite exercise is to sit against the wall with knees pulled up to chest. Flex your feet by pulling toes toward shin. Three sets of 20 three times a week will prepare your shins for a painless lifetime! Stretching those muscles are just as important. Standing facing a wall barefoot push the tops of your toes into the ground while pushing front of ankle to wall.
Treatment of Shin Splints
If you still find yourself with this ailment follow the RICE principle for the first 24-48 hours. Rest, Ice, Compression, Elevation. After 48 hours you can incorporate heat and some massage by gently rubbing and pushin downward on muscle side of the shin. If the pain continues see a doctor you may have a stress fracture.
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