How can I treat my shin splints?
Biomechanics that allows us to walk, run, dance or run are very complex and even the slightest misalignment can on the joint or ligament of disproportionate stress. This is the case of a painful and often weakening state known as tibias .
The tibias occur whenever the ligaments and muscles of the lower leg become hyperlexed or torn from excessive development and twisting. Runners and dancers are particularly susceptible to the shin of the splints, as their activities include a significant amount of vertical jump in combination with movements forward. Pedestrians are also susceptible to experience giants, especially when wearing non -supporting shoes or change their steps. Stretching and heating before starting physical activity can prevent easy tearing of muscles and links. Building calf muscles through isolated exercises can also reduce the incidents of shin caused by shock and impact. Visiting a podiatrist for the right step and the alignment test can also help determine spraysEarly shoe style for different activities.
But what should you do if you develop the shins of splints? Sports medicine experts propose the use of standard R.I.C.E.R. Method, abbreviation for rest, ice, compression, height and recommendations. In addition, suffering from the shane of the splint should take over -the -counter anti -inflammatory drugs such as ibuprofen or aspirin. Anti -inflammatory drugs should help reduce swelling, not only relieve pain and pain.
The first thing you need to do is rest of the affected limbs. Another exertion of inflamed leg can cause more damage and pain. Stop performing activity and lie down on the couch or on another comfortable flat surface. The resting of an inflamed limb should reduce at least part of immediate pain. Holeňdlay may feel like a sharp pain radiating from a particular area, but they can also have a dull, sore feeling such as tooth pain or headache. CellThe lower leg can be sore to touch.
The next step is to apply ice or other cold to the affected area. While thermal therapy may sound more intuitive for some, at this point, the LED will help reduce pain caused by swollen muscle tissue and the accumulation of fluids around the injury. The ice pack should be placed over an inflamed area for no more than 20 minutes at a time, with a 40 -minute break between applications. The point is to freeze the area or reduce blood through the narrowing of the blood vessels. The ice should reduce immediate muscle inflammation and be interrupted after a few hours.
Compression is another course that will follow in the treatment of the shake splint. To minimize swelling, swollen tissue must be compressed. Packing the foot with an elastic bandage or adhesive would be enough to use sports tape E, but do not forget to use the appropriate width for the foot area. Compression dressings are sold in different widths, so avoid using a very narrow tape on a large area like the lower leg. Compression bandages should notCut off the patient's circulation, so be careful when applying.
Increase is essential for the treatment of the plate of shin, because the accumulation of fluids may feel even worse. However, to be effective, it must be above the patient's heart level above the heart level. Gravity should prevent the association of excessive blood in the lower limbs and legs.
In the end, a person suffering from the shanges of shins should be transferred by a trained doctor for future examination and treatment. A specialist in sports -related injury can be able to recommend ways to avoid the splint of Holnice in the future, either by adjusting the activity or shoes of the person and other equipment. The podiatrist should be able to determine whether the man -of -the -range step is to trigger the tibia. A condition called "excessive prepronation" in which the leg with each step cry out, often leads to the development of lower leg pain, especially during exercise. Pronation can often be solved through orthotic appliances or by changing shoes.
shin splints moHOU be a very painful condition that lasts, although minor cases should be healed after a short time of rest, analgesics and deep tissue massages. Thermal therapy can also bring relief to painfully inflamed muscle tissue along with the application of sports creams generating heat.