Shin Splints How To Beat Them

Often, the presence of a fracture is only discovered years later. An x-ray of the problem area at the time of the worst pain may not have anything visible; it is only later when the fracture has healed that a whiter line of new bone shows up. It is rare that a shin splint fracture would be placed in pot, as they heal well with rest and some rehabilitation work.

The usual questions I am asked regarding shin splints? How to either treat them effectively or not get them! Treating them involves the usual Rest, Ice, Compression and Elevation advice in the early stages, followed by a rehabilitation program involving massage, heat treatment, and most importantly, not doing the things that caused them in the first place.

I do my best to persuade clients afflicted by shin splints to train in other ways. Not always successfully, as running (the usual cause) has an addiction all of its own. I have had clients in tears when I've advised them to cut down on their running; they rely on it for fitness, weight management and mental relaxation.

Telling them to cut down for the sake of their bodies tends to make me as popular as King Herod at a playgroup! In vain I assure them that they can stay just as fit by using other forms of training, such as swimming, crosstraining or cycling, which are all low-impact and take much of the strain off the afflicted muscles. In fact, it is actually really, really good for you to exercise in different ways, as your body gets used to working in certain ways and you get no further benefit. Your fitness can even take a nose dive doing the same things all the time; this is called the Principle of Reversibility.

So, if you suffer from shin splints, my advice is this; Take Them Seriously. Get them treated and overhaul your training and exercise schedule - a change is as good as a rest, and your shins will be grateful.

Tips for avoiding shin splints:-

1. Never just start running always warm up slowly by taking a 5 minute walk.
2. Ensure your trainers are in good condition and suitable for running.
3. Always increase your training slowly - if you try to run faster and farther in the same session, you are asking for trouble.
4. Vary your training by including no-impact cardio like cross training and swimming.
5. As with the warm-up always cool down after your run and then stretch all your major muscle groups.
   
   

So, if you suffer from shin splints, my advice is this; Take Them Seriously. Get them treated and overhaul your training and exercise schedule - a change is as good as a rest, and your shins will be grateful.

To learn more about Shin Splint Treatments please follow the link.

All the best,

Carol J Bartram
(Sports Therapist, Personal Trainer & Pilates Instructor)