>SHIN SPLINTS

>Many athletes get shin splints — also called tibial stress syndrome — at one time or another. Whether you jog daily or just had to sprint to catch a bus one day, you may have shin splints when you feel throbbing and aching in your shins. While they often heal on their own, severe shin splints can ruin your game. 


Shin splints might be caused by:

  • Irritated and swollen muscles, often caused by overuse.
  • Stress fractures, which are tiny, hairline breaks in the lower leg bones.
  • Overpronation or ”flat feet” — when the impact of a step causes the arch of your foot to collapse, stretching the muscles and tendons.
Shin splints are very common. They’re the cause of 13% of all running injuries. Runners might get them after ramping up their workout intensity, or changing the surface they run on — like shifting from a dirt path to asphalt. Shin splints are also common in dancers.

Although shin splints may be caused by different problems, treatment is usually the same: Rest your body so the underlying issue heals. Here are some other things to try:
  • Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
  • Anti-inflammatory painkillers. Non steroidal anti-inflammatory drugs (NSAIDs), like ibuprofennaproxen, or aspirin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally unless your doctor specifically says otherwise.
  • Arch supports for your shoes. These orthotics — which can be custom-made or bought off the shelf — may help with flat feet.
  • Range of motion exercises, if your doctor recommends them.
  • Neoprene sleeve to support and warm the leg.
  • Physical therapy to strengthen the muscles in your shins.
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