how do you handle shin splints?
156045
Shin splints can be caused by sudden increases in mileage, walking uphill, overtraining, walking faster than normal, jumping, running stairs, or just too much distance. They can occur on the medial, or inside of the shin, or on the lateral, or outside of your shin. Medial shin splints are usually caused by excessive pronation or flat feet, and often by pounding from running, or sports like tennis, volleyball, and other weight-bearing activities. If you have medial shin splints and flat feet or excessive pronation, an orthotic device or over-the-counter arch support like Powerfeet or Spenco can sometimes be helpful. Make sure it's a full-length insert. \n\nLateral shin splints (sometimes called anterior shin splints) are usually due to overuse and inflammation of the anterior tibialis muscle and the muscle compartment in the front of the leg, along the outside front of your shin. The anterior tibialis muscle flexes your foot upward. People frequently get anterior shin splints from the repetition of flexing the muscle. For instance, on the treadmill, if you walk fast enough, and for long enough, or if you've suddenly increased the speed, or you're walking on an elevation, the muscle gets overworked and starts to cramp. It would be like doing hundreds of biceps curls until your arm started to cramp. Plus, on the treadmill, there's no letup since the mill just keeps going. You could potentially have the same problem if you walked or ran briskly outdoors for a long period of time at a speed faster than you're used to. \n\nTreatment for shin splits includes rest, massage, ice, stretching, and strengthening. Rest and ice is sometimes the best treatment. You should also be stretching your calves and Achilles tendon real well. If you have the problem during running or walking, try warming up more and don't increase the speed too quickly. You can also try varying the speed and elevation of the treadmill if you use one instead of keeping it the same. \n\nTo stretch your calves: \n\n1. Lean against a wall with one leg forward and the knee bent. \n2. Keep the rear leg straight, heel on the floor. \n3. Keep your back straight and lean your hips forward until you feel a stretch in your calf. If you don't feel it too much, put your toe of the rear leg up on a tree limb, or a dumbbell, or any other small object, so that you bend the ankle more. Your heel always remains on the floor. That will increase the stretch. \n4. To stretch the soleus muscle and Achilles (very important for shin splints), do the same calf stretch but bend the back knee slightly and you will feel the pull on your Achilles tendon. \n\nWhen you stretch, make sure to hold the stretch until you feel looser and not just for 10-15 seconds. The point to stretching is to stretch the muscle, so hold it until you feel stretched. \n\nAlso make sure your shoes are sturdy and give you lots of support, particularly in the arch. If your shins hurt you should gently massage them and then ice them after you work out.
614442
Basic sprain proceedure: When you first get the sprain get off your feet. Elevate the sprained area, in this case your ankle, then use ice for two hours wrapped in a towel. After two hours switch with a warm pack. Do this several times and it will signifigantly take down the swelling and pain. Next take an anti-inflamatory. These are over the counter pain meds that say anti-inflamatory in their lable. IBprofin falls in this category. You can also take this before the ice and heat if the pain is bad but it can be useful to monitor your pain in the beginning to guage how extensively you are injured. Next get an ace bandage for support and wrap it snugly around the area being careful to not cut off circulation. They are the elestic bandages that stretch well. After this treatment relax and try to avoid putting weight on the area for a few days. After 2-3 days start easing back into normal activity slowly. If you wait more than that you will begin to get stiff. Do not wear the ace bandage longer than 3 weeks with a sprain, at that point it will actually weaken your ankle because the muscle doesn't have to support the bone like it used to. If after all this you still have alot of pain there is a possibility it's actually a fracture and not just a sprain. At that point go see and orthopedic specialist.
42230
Shin splints usually come about as a result of over-training, coupled with insufficient rest and recovery. Do you run a lot (not sure 'cos you posted this under "volleyball")?\n\nIf you have recently upped the intensity or frequency of your running workouts, the increased wear-and-tear could contribute to shin splints.  Try to scale back a bit and give yourself adequate recovery time (e.g. at least one rest day between workouts if you're not used to running regularly).\n\nIn addition, you could try stretching your calf muscles more and running on softer surfaces (e.g. grass instead of the road) to lessen the impact.
417524
Best thing you can do is the old standard ICE treatment: \n\nIce - cool the area down to prevent increase swelling of the area and bruising\n\nCompress - wrap the area with a flexible pressure bandage, like an ace wrap, but not too tight\n\nElevate - elevate the area above the heart to prevent increased swelling into the area and to take weight off of it.\n\nSymptoms of the sprain are not much different from a strain.  The sprain is a overstreatching of a ligament, and a strain is a overstreatching of a muscle.  A break of the bone in the area may not hurt much at all, in fact, many people break bones and don't have symptoms until the next day.  For me, a strain or a sprain is ever so much more painful than a straight break.  The problem with a strain or a sprain is that unless you allow them to heal properly, the area will forever remain weak and prone to reinjury.  Best to stay off the foot for the evening, see how it goes tomorrow.  I C E it and that should help you.  \n\nIf you are having problem with feeling any parts, loss of sensation, then see your doctor because increased pressure on a nerve after a serious injury can cause permanent loss of sensation.  For this reason alone, elevating it, resting it, compressing it and icing it down for 72 hours should help.
174649
1) elevate the affected leg(s) when possible\n2) compression stockings\n3) seek out evaluation by a qualified vascular surgeon; there are some new treatments that are effective and let the patient get back to work quickly.
340686
Warm up thoroughly, wear good running shoes, toe taps are good for strengthening shins. Get a coach to check your stride. If that doesn't work see a sports physiotherapist\nfor a diagnosis.
857070
Achilles calf - place one foot in front of the other foot and lean forward against a wall and keep your feet flat against the floor.  do this stretch with the back knee in a straight position as well as bent position.  \n\nHurdlers' stretch - Sit with one leg extended.  The other curled into the body.  Lean with your lower back until you feel a stretch.\n\nDo stretches for 15 to thirty seconds and repeat 3 to 5 times.\n\n\nIt is also recommended that you perform a gradual warm-up and cool down which should help control those symptoms as well. \n\n\ni only stretch before races when my coach is watching so that's all i can remember for stretches that help pervent shin splits.  hope that helps!!!
222469
Try a splint with duct tape.
614315
They may put the arch support in the wrong place and cause you problems.\n\nAnother side effect -- If you feel the shoes moving around on your feet, you may start curling your toes to hold them in place. That is a quick way to get shin splints.
322481
One of the best ways to PREVENT shin splints is to train consistently. When you suddenly increase your mileage you're more likely to get them. There isn't too much you can do once you actually have them, though. Rest and icing after you run, and making sure you are properly warmed up are the best treatments.
150894
If your doctor can't figure it out, it is unlikely anyone here can unless your doc is really not a very good one.  What comes to mind is shin splints and/or heel spurs.
16736
The doctors are right. I developed one on  my shin after a wreck. 6 months later it was flat and only minorly discolored, 8 months later it was no longer painful to the touch and the coloration had gone, 10 months later it no longer hurt to run. It does take a while, I would wait as long as you can to decide to get it drained, because I was told this can be painful. But if there's absolutely no change in color or size after 7 months, you may want to go for it, cause that's about when the calcification process starts (Eventually it will turn hard.) Healing time also depends on where the hematoma is located. If there is mostly bone and not alot of muscle mass, it may not take as long (i.e. top of foot, hand, etc.) In areas with much muscle mass and fat, it may take a long time, because the muscle absorbs all the protein.\n\nHere's what you can do to hurry it a little: \n\nFill a styrofoam cup with water and freeze.\n\nTear the top rim off so a half inch or so protrudes like chapstick.\n\nMassage the hematoma lightly with this ice for 15 minutes at a time, 3 to 4 times daily.\n\nAt night, use some form of localized heat, that can be comfortable and not dangerous or painfull. This will help promote bloodflow in that area.\n\nDON'T rub or massage the area, you may make the area bleed again under the skin, starting you back at day 1.\n\nEat a diet rich in protein.\n\nGet extra rest if the hematoma is on your legs or feet.\n\nGood luck, I hope this helps you.
668702
running is an impact sport though not as bad as boxing or contacts. Don't start off running 6-7 minutes straight. Instead only run for about 2-4 minutes, walk for a few -3 and run a little more again. Don't try to run a mile the first day out because you will hurt muscles that aren't used to running. Run a 1/4 mile, walk 1/4, run 1/4, walk 1/4. DO this for like 3 days a week for a week or two to build your resistance and muscle up. Afterwords, go to 1/2 run, 1/4 walk, 1/2 run, 1/4 walk. repeat this again for a week or 2. Don't add too much too soon becaue you'll make yourself prone to shin splints or stress fractures or ankle sprains or arch pains. Also, when you run, USE RUNNING SHOES. Not tennis shoes or basketball shoes. RUNNING SHOES. What kind depends on you but remember this, you get what you pay for with running shoes. when actually running, pace yourself and try to hit with the heal and roll the foot forward and kick off with teh toes and plant of foot. don't make your knees stiff either. Stand up straight and breath in through nose, exhale through mouth. breath in, three or four steps, breath out. Good Luck.
932796
A new pair of shoes will NOT solve the problem.  Shin splints are actually where the muscle connects tothe bone on the front side of the leg.  There are exercises to help or you can continue to run and they will eventually go away.  Here are the exercises I have found work.\n\nWalking on your tip toes.  You can do this in spurts or just do heel raises.\n\nAlso, this is one that was given to me by a doctor. - Take a weight and line tie the weight to the line and tie the other end to the tip of your shoe, allow the weight to dangle and do toe raises with the weight attached. \n\nThere is no quick fix for shin splints.  It will take time but they will eventually go away.\n\nHope this helps.
768060
Stretch!  Be careful not to 'bounce' in your stretches, just hold them.  This helped me immensely.
740267
wonderfull I am proud of you\nin answer-relax-running on cement or roads is very bad it will get you shin splints -very painfull\n\nstationary or moving bike is very good-and accelerated walking swinging your arms like the english do and more helps too-or on a treadmill-if you are disciplined you can do it at a health spa. thanks in Jesus care and prayer
373507
It will get worse, much worse.  My track coach had me do a trick that helped a ton.  Take your shoes and socks off and sit in a sandbox at a playground.  Then extend your feet in front of you and stick them in the soft sand.  Then try and squeeze your feet so you are trying to curl your toes to your heel.  Do a few sets of 15 - 20 of this every day if you can.  It made my shin splints go completely away.