What to do and How to prevent
Haven’t you ever experienced a strong pain and/or swelling in the legs after a strenuous activity using your lower limb (legs) like running or aerobics? It’s likely that you are experiencing what is known as shin splints. The area of the pain is at the shin. Tibia, popularly known as shin bone is the larger and stronger of the two bones in the leg below the knee, and it connects the knee with the ankle bones.
Running or repetitive weight bearing on the legs may lead to tension on the muscles around the shin bone. This causes swelling (inflammation) of the tissue around the bone, which causes pain.
Running on hard surfaces like concrete, running on uneven ground, beginning an exercise program after a long , increasing exercise intensity or duration too soon , running in worn out or ill fitting shoes are common causes of shin splints.
What to do?
The treatment of shin splints begins with Rest, Ice, Compression, and Elevation (RICE). All of these should help to decrease the involved inflammation and pain.
Once the pain has subsided, exercise can be resumed, but it must be built up gradually to prevent a recurrence. If the pain resumes, it is best to stop the activity immediately.
How to Prevent Shin Splints?
Check the condition of your shoes. If they look worn out, or don't give you the support they once did, get a new pair.
Strengthen calf muscles of your legs.
Introduce any changes to your activity level gradually.
Mix high-impact exercises like running with low-impact exercises like swimming.
Warm up before exercise and stretch after a strenuous activity. This will also help you feel less sore the next day.