Answers (5)
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Prevention - resisted stretching, calf raises, ankle circles, point and flex the foot, maybe even some plyo.
Rehab - RICE, definitely take it easy for a week or two, ease into the preventative exercises as the pain starts to disappear. If the pain is severe, you may want to go see a doctor as shin splints that have gone untreated and in which the exerciser pushes through the pain could become stress fractures.
Rehab - RICE, definitely take it easy for a week or two, ease into the preventative exercises as the pain starts to disappear. If the pain is severe, you may want to go see a doctor as shin splints that have gone untreated and in which the exerciser pushes through the pain could become stress fractures.
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prevention - strengthen the tibialis anterior....with reverse calf raises. Instead of your toes raised on an object place it under the heel of the foot and lift toes up. This works wonders in prevention.
Treatment - see an athletic trainer. as previously mentioned RICE works also taking time off to recover is important. You don't want to take complete time off though so just change modalities...go for a swim (if it doesn't irritate it) or use the bike, even the elliptical will in some cases not irritate it at all.
Treatment - see an athletic trainer. as previously mentioned RICE works also taking time off to recover is important. You don't want to take complete time off though so just change modalities...go for a swim (if it doesn't irritate it) or use the bike, even the elliptical will in some cases not irritate it at all.
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Prevention - Definitely strengthening the tibialis (right on Shawn) and gaining good range of motion and strength in the ankle.
Treatment - Time off of high impact exercise for a couple of weaks, foam rolling, and be sure to get good restful sleep so your body can repair itself. Also, be certain its shin splints you are dealing with and not stress fractures. Pinpoint pain could be a tell tale of stress fractures. If so, then RICE (Rest, Ice, Compression, Elevation)
Treatment - Time off of high impact exercise for a couple of weaks, foam rolling, and be sure to get good restful sleep so your body can repair itself. Also, be certain its shin splints you are dealing with and not stress fractures. Pinpoint pain could be a tell tale of stress fractures. If so, then RICE (Rest, Ice, Compression, Elevation)
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Hi,
Shin splints are an irrititation to the anterior tibiaslis. The advice given is right on. Ice, elevation, lots of ankle rotation. Don't do any jumping!
Take care, danny
Shin splints are an irrititation to the anterior tibiaslis. The advice given is right on. Ice, elevation, lots of ankle rotation. Don't do any jumping!
Take care, danny
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To help prevent this condition by strengthening and stretching this area, I like to have the client perform towel-resisted ankle circle, ankle pumps, and partner-assisted dorsi-flexion exercises. As well as stretching the lower leg (both front and back).
I hope that this helps.
LaRue, CSCS
www.lecfitness.com
larue.cook@lecfitness.com
I hope that this helps.
LaRue, CSCS
www.lecfitness.com
larue.cook@lecfitness.com
