Pallin DJ. Knee and lower leg. Stretanski MF. Shin Splints. Essentials of Physical Medicine and Rehabilitation. Updated by: C. Editorial team. Shin splints - self-care. Common activities that cause shin splints are: Running, especially on hills. If you are a new runner, you are at greater risk for shin splints.
Increasing your days of training. Increasing the intensity of training, or going a longer distance. Doing exercise that has frequent stops and starts, such as dancing, basketball, or military training.
You are more at risk for shin splints if you: Have flat feet or a very rigid foot arches. Work out on hard surfaces, such as running on the street or playing basketball or tennis on a hard court. Do not wear the proper shoes. Wear worn out shoes. Running shoes lose over half of their shock absorbing ability after miles kilometers of use. Symptoms include: Pain in one or both legs Sharp or dull, aching pain in the front of your shin Pain when you push on your shins Pain that gets worse during and after exercise Pain that gets better with rest If you have severe shin splints, your legs may hurt even when you are not walking.
Decrease Your Activity. Expect that you need at least 2 to 4 weeks of rest from your sport or exercise. Seek medical attention right away if the pain is very severe or you have trouble walking.
Contact your doctor if:. Use our Question Builder for general tips on what to ask your GP or specialist. Learn more here about the development and quality assurance of healthdirect content. Shin pain or shin splints encompasses a few specific conditions causing pain down the shin or along the inside of the lower leg.
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Please check and try again Agree to Terms required. Stress fractures Stress fractures result from cumulative strain on the bone, without enough time for proper recovery. Consult a physical therapist, coach or personal trainer to set up a smart running program.
Slowly ramp up your training regimen, adding 10 percent maximum mileage, intensity per week. Cross-train with a focus on strength and resistance training, especially for the core, hips and legs. Maintain overall flexibility with a good stretching program. Ice after runs if you are sore, and avoid hard surfaces when possible.
Properly fitting running shoes are essential. Orthotics also may be helpful. Ensure a well-balanced diet with adequate calorie intake for your activity level and target a healthy body weight.
Brendon Ross, DO Brendon Ross, DO, MS, specializes in non-operative orthopaedics, providing comprehensive primary care sports medicine for adult and adolescent patients. Learn more about Dr. Orthopaedic Related Articles. How to better protect young athletes from sports injuries. Arthritis: What is it, what causes it and how to treat it? Play it safe this summer: Help kids avoid sprains, fractures and other injuries.
What are the signs of arthritis in the hands? What is a ganglion cyst? And other common questions. This content does not have an Arabic version. Overview The term "shin splints" refers to pain along the shin bone tibia — the large bone in the front of your lower leg. Request an Appointment at Mayo Clinic.
Share on: Facebook Twitter. Show references Shin splints. American Academy of Orthopaedic Surgeons. Accessed June 30, Shin splints.
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