How To Deal With A Shin Splint

[JoaNor]

Hi!

I've had something thats called a "Shin Splint" for quite a while now(About 1/2 Year).
Now Lately it has been getting a lot worse... Right now I can't go to Martial Arts Classes or School, because I can't walk at all...

Please Read This: Shin splints - Wikipedia, the free encyclopedia

How can I quickly recover, so that I can go back to school and TKD classes?

[JoaNor]

Bump - It's important for me to know...

[martialartspeon]

Originally Posted by JoaNor

Hi!

I've had something thats called a "Shin Splint" for quite a while now(About 1/2 Year).
Now Lately it has been getting a lot worse... Right now I can't go to Martial Arts Classes or School, because I can't walk at all...

Please Read This: Shin splints - Wikipedia, the free encyclopedia

How can I quickly recover, so that I can go back to school and TKD classes?

I played soccer my whole life and these are a killer for soccer players. They also get lots of runners who have bad shoes . The best way to fix this is to think long term. Work out your lower legs like crazy. Do lots of calf raises and other workouts targeting the muscles in your lower leg. As you get stronger you will notice they go away.

[martialartspeon]

As far as quickly recover . . . stop any long distance running you are doing. Run with better shoes. And stretch your muscles by bending your foot down and out.

If you really have to compete or perform and they are bothering you tape your shins up with sports tape. DO it tight but not too much so that you loose circulation.

[TKDaddict]

+ rep to the new guy

yep best thing is rest and lots of it. cut out all running if its that bad. soak it after class to get rid of some of the pain and loosen muscles.

[47MartialMan]

In many cases one is able to continue training with a mild case of shin splints. Time off from running may be required in severe cases. In such cases rest and ice would be needed to decrease inflammation. For the milder, yet painful cases, in which running can be maintained, certain treatment methods must be followed through.

Anti-inflammatory medications such as I-B Propfin should be taken one hour before starting practice. Just before practice the affected area should be heated up. The use of hot towels, heat pack or whirlpool for 15-20 minutes should do the trick. This will help loosen up the area as well as providing comfort but will not solve the problem. Discovering the cause is the first step in treating an injury.

The changing of shoe may be necessary as well. Stretching prior to running will be beneficial. Training on soft surfaces will help alleviate excessive pounding. Precaution should be made to running on uneven surfaces which could result in increased foot motion, a matter you are trying to correct. Once the workout is completed and after a good cool down, ice the affected area as soon as possible for 20 minutes. Plastic cups filled with water and placed in the freezer as well as baggies of ice work well. Normally, continued running, even if it is reduced, will help get rid of shin splints as running will help strengthen leg muscles. A friction massage using the thumbs may prove to be beneficial. Firmly rub the affected area from the bottom of the leg upward.

Treatment in summary:

· Anti-inflammatory medications.
· Heat treatments prior to practice.
· Tapping the arch.
· Proper shoes.
· Stretching
· Running on soft even surfaces.
· Ice treatments after practice.

Prevention

The best way to deal with shin splints is to do what it takes to prevent them in the first place. There are several preventative measures that should be practiced by every runner on every team. Purchasing the proper shoe for your foot is the first step in preventing shin splints. Knowing whether you are an overpronator or underpronator is very important. The wet test will determine this.

[martialartspeon]

Originally Posted by TKDaddict

+ rep to the new guy

yep best thing is rest and lots of it. cut out all running if its that bad. soak it after class to get rid of some of the pain and loosen muscles.

Thanks TKDaddict!