Medically known as medial tibial stress syndrome, shin splints occur when you feel pain in the bone in the front of your lower leg due to repetitive stress on the bone, muscles, and tendons in that area. The tibia, or shinbone, is the large bone in your lower leg that absorbs a lot of the pressure from high-impact activities such as running and dancing.
The pain of shin splints may be accompanied by swelling and soreness. If the injury develops further in the bone, it can progress into stress fractures.
Fortunately, there are straightforward ways to help prevent the development of this condition. Let’s talk about some of the things you can do to prevent shin splints or to avoid worsening the condition, and where you can go for an evaluation and treatment of your leg pain.
How Can I Prevent Shin Splints?
You can prevent getting shin splints by doing the following things to mitigate the damage to your lower leg bone and surrounding tissues:
Remember to Warm Up
Always be sure to stretch before running, dancing, or exercising. Warming up prepares your body for physical activity as it increases blood flow in your muscles and raises your body temperature. Therefore, it conditions your body to perform longer and better. Warming up and cooling down also minimize your chances of muscle soreness and stiffness.
Wear Proper Shoes
Wearing well-cushioned, supportive shoes that are not too tight or too loose can help prevent shin splints. Shock-absorbing insoles also reduce the stress on your feet and legs when you run or jog.
Pace Yourself
It may be tempting to push your limits when first incorporating a new physical activity into your lifestyle, but it is best to allow your body to adjust. This helps to prevent shin splints because you’re able to minimize the stress on your shinbones.
Increase the load or intensity gradually, and remember to take a rest when necessary. Avoid overexerting your muscles – listen to your body.
Add Low-Impact Activities to Your Routine
It is a good idea to add low-impact activities – such as walking, cycling, and swimming – to your exercise routine in order to balance out and alleviate the stress you’re placing on your legs. A low-impact workout gives your body time to recuperate, allowing your shins to relax and relieve stress.
Shin Splints Treatment in San Antonio, Texas
We cannot always avoid developing shin splints, but there are ways to minimize our risk. Rest, proper shoes and form, and adequate training will benefit not only your shins but also other muscles and bones in your body. And remember that when you’re feeling any pain, take a break.
Our board-certified orthopedic surgeons and sports medicine experts at the Center for Orthopaedic Surgery and Sports Medicine are here to help you prevent shin splints and other injuries from your exercise or sport of choice. Our skilled medical providers are trained to diagnose, treat, and control your orthopedic issues, including shin splints.
If you have any questions or would like to schedule an appointment, contact us today by calling our friendly staff at (210) 692-7400. Alternatively, you may also fill out our online request form now. We look forward to serving you!
