The curse of many walkers, “shin splints” are a pain in the lower leg, usually at the front below the knee. “Shin splints” is not actually a specific medical problem – it is a term that can cover a number of conditions although the pain felt is similar.
The most important thing to do to treat shin splints is to stop your walk or run. Don’t try to “go through” the pain as this can worsen the problem. Icing the area will safely relieve the pain and depending on the severity you may want to use an anti-inflammatory such as Ibuprofen.
It is not recommended to return to a training or exercise program until you can do so pain-free. That does not mean, however, that you cannot exercise at all. Exercises such as swimming or water walking/running can help keep you fit during your recovery and will help strengthen your muscles and joints to prevent future injuries. When you feel ready to return to your walking or running program, do so slowly – reduce your distance and your pace – and monitor your legs.
Stretching the lower leg muscles is important for healing shin splints and for preventing further injury. Standard calf stretches and ankle flexes should be used but be sure to warm the muscles first. You may also find it useful to massage the warm muscle after stretching. You can warm it either through light exercise or by submerging it in warm water. Be gentle with your massage.
Of course it is also important to try to establish what caused the injury. It is worthwhile to have your walking style analyzed and your shoes checked for correct support. You should also choose your walking path carefully – hard surfaces and jarring can be a contributor, as can changing surfaces (eg. from grass to path). Prevention is always better than a cure!
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