1. A Pain That Has No Gain
If you're experiencing lower leg pain chances are you have periostitis, better known as shin splints. The pain you're feeling is a result of overworking your shinbone (tibia) and the tissues that connect your muscles to that bone. Shin splints usually start as a minor pain you're able to work through, but if left untreated will leave you in agony. When you first notice this pain take steps to treat it immediately. Check with a doctor to be sure you're dealing with shin splints before trying to treat the condition yourself.
2. Running Into the Problem
Shin splints are a common running injury so you might assume you're just running too much. While this may be true, there are also other factors to consider. The type of running you're doing, like running on hills or in circles, can put added stress on your legs and causes shin splints. Your shoes, whether they are the wrong fit or just worn out, can also lead to this condition. Finally, if you neglect your stretching exercises before and after a run you could develop shin splints.
3. Easing the Pain
If you know you have shin splints, stop running. Icing shin splints can relieve the pain and limit the inflammation. You can also take anti-inflammatory medications like ibuprofen. Stretch you calf or calves to slowly help strengthen your lower leg. You may also wish to massage your shins to increase blood flow to the area and promote healing. If you've followed these treatment suggestions but the pain persists for more than six weeks, see a health care provider to make sure there isn't something more serious going on.
4. Don't Throw In the Towel
While shin splints should end your running routine for a while, there are plenty of other exercises you can do during your recovery. Participate in activities that don't require you to put weight on your legs like cycling and swimming. As your leg starts to feel better slowly work walking and running back into your routine but in small increments so as not to re-aggravate your injury.
5. Prevention Is the Best Medicine
Preventing shin splints from developing in the first place is the best form of treatment. Always stretch before you begin any exercise and begin with a short easy warm up. Be sure your shoes fit properly; you may even want to use a shock absorbing insole for added support. If you buy your shoes at a good running store the salesperson should make sure you have an appropriate fit. Vary your workout by regularly adding non-weight bearing exercises to your routine. You may even want to include some weight training in your workout to help build strength in that area. This can be as simple as holding your leg up and raising your toes up and down. If this is too easy attach weights to your foot to create more resistance.
