When training for an event like the London Marathon or triathlon, or similar, painful shins can often lead to panicked research on shin splints and their treatment. When internet searches reveal such weighty-sounding terms as medial tibial stress syndrome and stress fracture, the true terror of your shin splint running injury can really begin to set in!
At Massaggi, we have found that often, the feeling runners describe as a ‘shin splint’ running injury is simply the result of overloading the muscles too quickly and too intensely. Underlying this might be several other factors, such as tight calves, gait, or inappropriate running shoes.
Like many sports injuries, they are the body’s way of asking us to make a change or reminding us that if we don’t, things will likely get worse. And no one wants muscles that are overloaded to develop into a full-blown shin splint injury while running!
When you jog or run, your muscles use your shins to propel you forward through the air. The muscles that form your shins are pretty simple. They contract and relax when you move your foot and then contract again when you rest. When you first start walking, your shins contract, and then you relax as you move your foot.
What are shin splints?
Have you ever experienced shin pain in your foot? If so, your Tibialis anterior muscle is probably overstretched. You could quickly get a pulled muscle or a sprained ankle if you are not careful. The pain you’re experiencing isn’t limited to your foot; it can also originate from your knee, hip, or other parts of your body. To prevent further injury, take every possible step to relieve the pain promptly.
When you experience shin pain, it’s essential to identify the source of the problem and determine the best course of action to resolve it. One of the first things you’ll need to do is put your foot down. The pain is a critical step that must be prioritised as soon as possible.
While resting, the muscles in your foot and other muscles in your body should be allowed to sleep, as is necessary when you have a pulled muscle. The next step is to rest the affected area as much as possible. Remember that the less movement in the affected area, the better.
After you have alleviated the pain in your leg, you can repair any damage occurring in the middle of your Tibialis anterior muscle. To repair this muscle, ensure the area is given enough time to heal before weighing it. This is to avoid putting too much strain on the muscle itself. If you try to do it too quickly, you may completely tear the muscle. As a result, it is best to rest the muscle entirely before applying any weight to it.
What causes shin splints?
Shin splints are caused by various factors, including running in poorly fitting shoes and running with poor form. You want to know what causes shin splints so you can avoid them when they occur. Understanding the causes of shin splints is critical before seeking treatment to prevent further damage.
What are the symptoms/effects?
Shin splints cause severe pain in the shin joint. They may experience swelling, pain, redness, tenderness, and significant discomfort in their feet. If a person with shin splints experiences these symptoms for an extended period, they may develop more serious shin injuries. Below is some information on the symptoms of shin splints, what they are, what you should do if you have them, and what to look for if you suspect you have them. Pain is the most common symptom of shin splints.
These can be severe and often result from a significant shock or a severe bruise to the body. Along with the pain, there is also general soreness. Some people feel no pain at all, while others are in excruciating pain. The pain depends on the amount of force applied to the muscles or bones. If someone suffers a severe shin injury and does not seek treatment, they may suffer a bone fracture or even lose use of their leg. Tennis shoes are typically worn by people suffering from shin splints to protect their bones.
Swelling is one of the more common symptoms/effects of shin splints. Swelling is usually a reaction to damage to the muscles and tissues in the joints, but it can also be caused by fluid loss. Many people with shin splints will notice their ankles and legs swell after walking. When someone has shin splints, they typically experience pain in the back of their lower leg, specifically the shin area. Most of these conditions resolve on their own; however, surgery may be required to treat them. You should exercise extreme caution when walking or running to avoid shin splints. If you notice any of the above symptoms, consult your doctor.
How to treat shin splints, a running injury
If you are prone to shin splints, they can be excruciatingly painful and prevent you from exercising. The first step is to determine what a shin splint is. If you’ve never had one, you may not know what to look for, but there are four significant warning signs to be aware of. If you suspect you have shin splints, there are a few things you can do to avoid getting them again. However, before you can begin treating a shin splint, you
There are several types of shin splints, all of which are caused by poor posture. When you run, your body is not as flexible as you would like, and standing up can cause your bones to shift. This movement may cause the bones to press against your shin. The last thing you want to do is get shin splints because they can put a lot of strain on the affected area. You cannot ignore these issues, as failing to address them will likely result in future suffering. Fortunately, there are several steps you can take to prevent these issues.
When you have shin splints, there are a few things you can do to help reduce the pain. The first step is to ensure that you are sitting or standing in the correct position. If you don’t know how to do this correctly, you can hire someone to watch over you while you’re at work or in class and teach you. Addressing this issue will help you avoid similar problems in the future, ultimately making your work life easier in the long run.
Sports massage can help you get rid of shin splints
Shin splints can affect athletes and other physically active people. These can be extremely painful, and the cause is frequently an imbalanced foot or shin. Sports massage for shin splints may help alleviate your symptoms.
A change in foot alignment is one of the most common causes of shin splints. For instance, you could have recently dropped an extra pair of socks or moved your foot off-centre while standing. This can also happen when you wake up in the morning or when you sleep at night. You must pay attention to these minor changes in your daily routine.
The change could be the result of a bone injury in your foot. Sports massages can help treat shin splints.
Braces or orthotics may be required to support your foot and bone while it heals. You should avoid strenuous activity until the heel has healed completely. Braces or orthotics can help treat these injuries.
Braces or orthotics may be required to support your foot and bone while it heals. You should avoid strenuous activity until the heel has healed completely.
Sports massage can be very effective for shin splints. Although you may feel sore, rest is the best way to alleviate it. Avoid walking around until the soreness has subsided.
Pain control: treatment and care
It is crucial to understand how this type of pain management works. To be effective, it must stimulate the nerves in the pain area through massage strokes. You want to be able to detect when the pain is subsiding.
When using sports massage for shin splints, avoid moving the injured foot. Instead, work on the painful area with your hand, gently pressing and stroking it. Keep your foot in place with your thumb and fingers.
To receive the best sports massage for shin splints, it is essential to be gentle with your body and avoid aggravating the situation. You must also have someone come into the room to perform the massage to reap the full benefits.
Pain management is critical during the recovery process. It is vital to remember that the pain will not disappear on its own. It may take weeks or months to heal, but it will be worth it when the pain is gone.
Depending on the severity of the injury, recovery can take anywhere from two days to a week. It may not be immediately apparent in many cases, but pain will be felt.
Use ice or heat
The use of ice and heat may also be beneficial. You might also want to use these techniques at night. In some cases, using heat instead of ice may be preferable.
If physical therapy for shin splints does not relieve your symptoms, you should consult a doctor. He will use X-rays to determine the cause of the injury and will prescribe medication to treat it.
You may also be advised to rest the affected foot area and try compression stockings to relieve heel pain.
It could take up to a week to notice an improvement in your pain.
Pain management is critical during this process because it helps you determine when the pain will subside. It is also crucial to have someone come to your room to perform the massage, ensuring it is done correctly.
Pain management is critical during the healing process, and ensuring you receive the proper treatment is vital. If you ignore how the pain feels, you may experience additional problems.
6 stretches to prevent shin splints
- One of the simplest ways to learn how to stretch your shins before running is to lie on your back with your legs straight out. Then, gradually bend your knees. Maintain a fully stretched posture at all times. Make it a point to do this for about fifteen seconds twice daily. If your shins aren’t fully stretched, continue at your normal speed for another fifteen seconds.
- Another method for stretching your shins is to gently pull them after walking. When walking, keep your shins straight and let them hit the ground. Do it as slowly as possible. Before you begin, ensure you’re completely relaxed. Then, at a faster pace, repeat the process.
- Another tip for stretching your shins is to do so after any jumping exercise. Long jumps and skipping across the court are examples of jumping exercises. You can also jump for distance or simply for fun. Relax and stretch your shins while performing your jumping exercise.
- A third method for stretching your shins is to do an exercise known as “knee flexion.” This exercise requires you to bend your knees. You raise your knees while keeping them parallel to your chest, bringing your knees up to almost touch the ceiling.
- “Throwing your shins” is another exercise for stretching your shin muscles. This involves standing with your shins lifted off the ground.
- These are just a few examples of shin muscle stretching exercises. After you’ve completed these, go over them in your mind to help you remember them better. You can also do them without moving your legs.
- Stretching your shins is only one aspect of improving your overall flexibility and strength. Stretching exercises will also help you strengthen your entire body. They’re an excellent way to keep your muscles flexible and prevent injury.
The advantages of stretching
Stretching helps strengthen the entire body. It is critical to continue doing it regardless of what you are doing.
Stretching your shin will also keep you limber, allowing you to move faster. more efficiently
You’ll be able to run farther, jump higher, play more games, and jump higher if you learn how to stretch your shins. This will help you accomplish more in life. You will have better health and more energy. It will improve your effectiveness in all aspects of your life.
If you’re serious about learning how to stretch your shin muscle, you should consult with a sports massage therapist. A sports massage therapist will be able to determine what is required. Some sports therapists are experts in this field and can provide you with all the necessary information.
A sports massage therapist will give you specific instructions and adjustments if you have shin splints. Stretching your entire body and the muscles that support it should be part of these adjustments. Your therapist can recommend several exercises to improve the results after you learn to stretch your shin muscle. You’ll benefit from learning how to stretch your shin muscle.
Shin splints – Four essential points about early intervention
i) It is essential to respond to these requests early to prevent a chronic condition developing (a full-blown shin splints running injury), which will in turn be harder to treat. Early intervention can prevent pain and save time and money.
ii) At this stage, it’s essential to recognise any feelings of frustration and/or catastrophisation about possible outcomes. It is these feelings that often cause runners to continue training despite the painful shin splints, which, in some cases, can develop into a stress fracture, further delaying recovery.
iii) Remember that fitness can still be maintained in other ways pre-event, such as swimming or cycling (if cycling, perhaps using the heel of the foot to push the pedals, trying to avoid creating tension in the calves or shins).
iv) Don’t forget that treatment and care may yet yield very positive results.
Three things to consider for the early care of shin splints
i) Resting and icing a shin splint running injury as soon as possible is advisable. After the initial ice treatment, alternating heat and ice can also be helpful.
ii) Once rested, warm up feet, ankles, calves and legs before trying to run again. This helps create more ‘space’ in the lower leg by making soft tissues more supple, elastic and ready for action. Take the first run gently. Go easy on yourself and be kind
iii) Get a good quality sports massage! Sports massage can be a fantastic way to not only ‘get in touch’ with your body and develop a greater understanding of its needs, but also to unlock areas that might be causing problems. In the case of a shin splint running injury, this might be overtight calves that have gone into shock after being asked to pound the city streets, perhaps after a period of relative inactivity?
Our bodies can feel like incredibly bewildering and overwhelming places. Pain can and does cause feelings of panic, “I’ll never be fit enough for the marathon/triathlon now!” A good, connected sports massage treatment can give a deeply personal insight into the structure and nature of one’s own body. Gaining this insight often provides answers that can inform your next course of action, whether that involves a slight change in running style, a simple adjustment in training regime, or perhaps switching back to your old training shoes and alternating them with the new ones.
Will sports massage definitely help my shin splints and running injury?
There are no guarantees with any treatment modality (and most ‘cures’ require a combination of approaches and training or lifestyle changes), but with Massaggi, you will have had an excellent treatment that has helped realign your aching muscles, given you a greater understanding of your body, and hopefully helped prepare you for the road ahead! We never suggest pointless return treatments, as our clients will verify. Suppose you are not recovering from a shin splint running injury (or any other condition we are treating you for). In that case, we always refer you to other specialists who can help investigate the issue further. We want to get you on the road to recovery as soon as possible!
We believe in putting YOU at the centre of your own recovery. We want to inspire and empower you with a growing confidence in the ‘embodied’ knowledge of your own body. To see why our clients think we are one of the best sports massage therapists.
