subject: The Essential Shin Splint Stretches Pain Cure Guide [print this page] The Essential Shin Splint Stretches Pain Cure Guide
Shin splints are agonyyou probably know that already which is why you're looking for shin splint stretches to help. The stretches are a key part of the cure but first you need to get rid of the pain and immediate problems which is what you will learn here. Be sure not to do stretches until you have cured the initial problem, you can make it worse if you jump the gun! If you are through the pain stage and want stretches see this free shin splint stretches guide.
Shin Splints Explained
Shin splints happen when the muscles and tendons that attach to the Fibula and Tibia bones in your lower leg tear or rip. The result can range from mild discomfort to agony so sharp to can't walk let alone compete in sport.
There are 2 main reasons for this:
Overload
Excessive impact forces from sports and/or weight bearing activities can overload as they can't absorb shocks any more.
Exercising on hard surfaces, uneven ground, starting exercise to hard after a long lay off, increasing intensity or duration too quickly. Using poor condition or the wrong shoes or too much uphill or downhill running can make things worse.
Biomechanical
Basically flat feet leading to overpronation where your foot and ankle roll excessively inward when striking ground. This stretches the muscle and tendons too far.
You can make this worse if you have a poor running style, have tight muscles due to poor flexibility or lack of warm up, lean back or forward too much or have your toes pointed out too much or land too heavily on the balls of your feet.
So How to Treat and Cure Shin Splints FAST?
Prevention is better than cure which is where shin splint stretches come in but we will assume for this article that you have shin splints already and need a fast pain relief.. Look out for my other article on shin splint stretches for prevention.
Shin Splint Treatment Cure Action 1 - Remove the Cause
For a start don't try and stretches, as you now know this make it worse and sorry, you must stop running or whatever sport caused the shin splints, hopefully not for long though.
Do NOT keep training, this is not an injury you can train through or away it will only get worse if you do that.
To recover as quickly as possible you need to follow the right process. Then you can get back in slowly and steadily with minimum lost time.
Emergency Fast RICER Treatment
The initial treatment is the same as for most other muscle pull or rips, it's a famous and effective process called R.I.C.E.R. (Rest, Ice, Compression, Elevation and Referral to a professional)
Ideally start RICER within 48-72 hours of the injury. I realise you may have been suffering with them for some time, in which case get onto it now.
Taking some Anti inflammatory tablets like IB Propfin or Voltaren is a good idea too.
Rest
Keep your leg(s) as still as possible. Slows blood flow and prevents more damage.
Ice
Crushed ice in a bag, frozen bags of peas etc. This works wonders in reducing swelling. Wrap the ice bags in a damp towel to stoop skin damage. Try to apply for 20 minutes for 48-72 hours (when awake!)
Compression
Wide, firm elasticated bandages around the area above and below.
Elevation
Raise the leg above heart level all possible times. Reduces swelling and bleeding.
Referral
If it is severe and you can hardly walk hours after the onset of pain then you should get to a pro physio or sports doctor for a specific rehab to further reduce injury time. This is optional if your pain is not too awful after the first 4 steps.
Also, very important - No Heat!
For 24-72 hours avoid any heat such as heat lamps, creams, spas etc. Also avoid no massage of the leg and don't drink too much alcohol. All these will increase bleeding, swelling and pain of your injury. Some of these (not booze ;) will help in shin splint stretching prevention programs but not in the cure phase.
Do this and your shin splints will clear up no problem and we can move on to the next phase which is rehab and prevention involving physio, heat, massage, effective arm up techniques and building muscle strength and flexibility with shin splint stretches and activities.
Your aim is to create lower leg muscles with the strength of steel combined with the flexibility of limp rope. Follow the R.I.C.E.R process and then don't think all is OK, if you do they will most likely come back, no you must then move on to shin splint stretches and lower leg strength exercises and that is what you will get. Result = You will able to run or speed march like a maniac with no problems!
