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Introduction
The inflammatory
reaction occurs at the point where the deep tissues insert
into the inside or front aspect of the lower leg. Pain and
tenderness is usually present between three to nine centimeter
above the foot.
Causes
Mechanical problems
with the feet such as over pronation can put the lower leg
under excessive pressure and increase the likelihood of a
shin splint. Other contributing factors include tight calf
muscles, excessive rotation of the hip and improper running
shoes.
Treatment
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Rest will speed up healing time
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Ice packs for fifteen minutes sessions will decrease swelling
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Compression
bandages such as Vulkan Shin Supports will speed up healing
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Elevate your foot using pillows to decrease swelling.
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Pool
Running for Shin Pain
Running
inside swimming pools is an ideal way to keep up fitness
and increase the healing process in shin pain injuries.
What's more research has shown that injured runners who
pool run can reach the same positive mood as when they run.
At least you won't be sitting around and sulking, instead
your be staying fit and recovering from your injury!
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Calf
Stretch
Stand
with your hands against a wall and your injured leg behind
your other leg. With your injured leg straight, your heel
flat on the floor and your foot pointed straight ahead,
lean slowly forward, bending the other leg. You should feel
the stretch in the middle of your calf. Hold the stretch
for 10 to 15 seconds. Repeat the stretch six to eight times.
This stretching exercise may be helpful for Achilles tendonitis,
plantar fasciitis and calcaneal apophysitis.
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Lying
Shin Stretch
Lie
on one side. Grasp top forefoot behind. Pull forefoot to
lower back. Hold stretch for 20 seconds. Repeat with opposite
foot.
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