Leg splints are agony, you probably already know that and that is why you are reading this. You can’t do any of your normal sports or activities for fear of this throbbing, agonizing pain.
It’s not good for your fitness, it’s not good for fun, it’s not good at all. Shin Splint stretches are part of the cure, but first there are a few key steps to take.
What are leg splints?
Leg splints are a lower leg injury related to muscle and tendon tears, stress, and fatigue at the points where they attach to the bones of the lower leg (fibula and tibia). The result is pain that you can literally stop walking, it’s so bad.
The 2 main causes of this are:
Excessive impact forces from sports and / or weight-bearing activities can be overloaded as they can no longer absorb shock.
Exercising on hard surfaces, uneven terrain, starting to exercise too hard after a long rest, increasing intensity or duration too quickly, exercising in poor footwear, and running uphill or downhill excessively can exacerbate this.
Basically flat feet leading to overpronation where the foot and ankle roll excessively inward when hitting the ground. This stretches the muscles.
This can be compounded by poor running style, tight muscles, running with an excessive forward or backward lean, or with the toes pointing outward and landing on the ball of the foot.
So how to treat and cure pimple splints QUICKLY?
Prevention is better than cure, but we will assume in this article that you already have leg pain and need quick pain relief. Look for my other article on shin splint stretch for prevention.
Shin Splint Treatment Cure Action 1 – Remove the cause
Sorry, but you’ll have to take a break from racing or sports, there’s no getting around it.
DO NOT continue training, this is not an injury that you can train on or walk away, it will only get worse if you do.
To recover as soon as possible, you need to get it right. Then you can get back in slowly and steadily with minimal wasted time.
RICER rapid emergency Treatment
The basic treatment should be like any other muscle-type injury and follow the famous RICER process (rest, ice, compression, elevation, and referral to a professional)
Ideally, start RICER within 48-72 hours of injury. I realize that you may have been suffering with them for some time, in which case, please do so now.
Taking some anti-inflammatory tablets like IB Propfin or Voltaren is also a good idea.
Keep your leg (s) as still as possible. It slows down blood flow and prevents further damage.
Crushed ice in a bag, frozen pea bags, etc. This works wonders to reduce swelling. Wrap ice packs in a damp towel to reduce skin damage. Try to apply for 20 minutes for 48-72 hours (when you are awake!)
Wide and firm elastic bandages around the top and bottom area.
Raise your leg above heart level whenever possible. Reduces swelling and bleeding.
If it is severe and you can barely walk hours after the onset of pain, you should see a professional physical therapist or sports doctor for specific rehabilitation to further reduce injury time. This is optional if your pain is not too severe after the first 4 steps.
In addition, it is very important: No heat!
For 24-72 hours avoid any heat such as heat lamps, creams, spas, etc. Also avoid not massaging the leg and do not drink too much alcohol. All of this will increase the bleeding, swelling, and pain from your injury. Some of these (not alcohol) will help in the shin splint stretch prevention programs, but not in the healing phase.
Do this and your leg cramps will go away without a hitch and we can move on to the next phase, which is rehabilitation and prevention, which includes physical therapy, heat, massage, effective arm lifting techniques, and strength and flexibility development. muscle with stretching and activities on the shins.