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Secrets for Overcoming Shin Splints
What Causes Shin Splints? Shin splints are a
term commonly used to describe most lower leg pain. While there are
many causes of shin splints, they can all be categorized into two main
groups; training errors and structural inefficiencies. While these
categories come from opposite ends of the spectrum, both bring about
lower leg soreness. In either case, the pain brought on by shin splints
is a result of fatigue and trauma to the muscle's tendons. Training Errors: When
the muscles and tendons become fatigued and overloaded, they lose their
ability to adequately absorb the damaging shock force. Exercising on
extremely hard surfaces constantly, increasing the intensity of an
exercise program too quickly, and exercising in poor fitting footwear
all fall in the category of training errors that cause shin splints. Structural Inefficiencies:
Biomechanical inefficiencies consist of problems within the body itself
or with the running style. Over-pronation is the leading cause of shin
splints. Over-pronation is a problem where the foot and the ankle
strike the ground and then continue to roll excessively inward. This
causes the muscles in the leg to twist and over stretch. Poor running
mechanics such as excessive forward or backward lean or running with
toes pointed outward, and tight or un-stretched muscles in the lower
legs also are examples of structural inefficiencies. Cure Shin Splints:
Just like most western medicine, we tend to focus far too much on a
cure than on prevention. Prevention always comes first, is cheaper,
and allows you to maintain an active lifestyle instead of spending time
recovering. • Get the right footwear: If you are planning on
running a lot, it is best to go to a store that is actually operated by
people that run! Look in your area and find one. A qualified runner
will watch you run, assess your stride and make a recommendation on how
to balance out any problems that they see. This is one are where you
should not skimp on price! Think about it, if you run 20 to 50 miles a
week or more, and each step is just a little out of balance, what
happens? Over time, problems develop that can lead to disastrous
consequences. • Warm-up: A good warm-up will prepare the muscles
and tendons for the workout they are about to undertake. If there is
no warm-up, the muscles and tendons remain tight and stiff. A warm-up
will get the blood flowing and heat up the areas that you are going to
work, thus reducing chances of over-stretching or tearing the muscle or
tendon. • Stretch: Finally, stretching is very important. The
more flexible the muscles, the more they are able to move in a greater
range of motion without overstretch or tearing them. Finally, if
you have shin splints, you must stop the exercise that caused them!
Rest is what allows shin splints to heal. Try to figure out if it was
a training error or a structural problem and work on eliminating it.
While that problem is being solved, there are several ways to decrease
healing time. Massage and the use of proper stretching techniques will
cut healing time in half. Also the use of hydro-therapy will increase
the blood flow to the injured area, this bringing more nutrients and
oxygen in to heal the injured are faster.
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