A report said that nearly 35% of leg injuries related to runners fall under this category. People experience a kind of inflammation in the tendons, muscles, and bone tissues around the tibia.
There are also chances for shinsplints in pregnancy to happen due to increased weight on legs. The answer to how long does shinsplints from walking lasts isn’t in a word or two as it is spread over time.
Continued swelling A kind of caddishness on the shin Persistent hot sensation Despite all these odds and commonness of shinsplints a timely diagnosis and proper treatment can cure it.
However, it may again repeat if proper above said prevention tips are not followed especially the shinsplints from walking can easily reoccur. Sudheendra is a passionate blogger for 8 years and holds a Degree in Journalism & Mass Communications.
His write-ups aim at educating people not by just giving facts but by infusing human touch. Shinsplints, which is medically known as medial tibial stress syndrome, is an overuse injury.
Anyone cangetshinsplints, but usually, it occurs most frequently in athletes like dancers, footballers, runners, power walkers, and military recruits. Studies show that 30 to 70 percent of runners get injured, and 35% of those injuries lead to shinsplints.
When this part of the leg is inflamed or injured by direct impact, these muscles can become swollen and painful. You know you have compartment syndrome when you feel pain along or inside the tibia and in your muscles at your lower leg’s anterior (front).
Shin splint is often caused by putting excessive pressure on the muscles, and tissues connecting the shinbone. Other factors can cause shinsplints like adding intensity, distance, and duration to the workout drastically without any preparation.
Wearing worn-out shoes that lost their shape and shock-absorbing ability doesn’t provide any protection anymore. Severe overproduction, arch abnormalities, a high body mass index (>20.2 BMI), or unequal legs can also lead to shinsplints.
The most common symptoms of shinsplints are pain, throbbing, or tenderness inside or outside the shin, which often radiates along the front part of the leg. If you feel pain when pressing on the tender area, it’s often a symptom of shinsplints.
The discomfort of shinsplints is most severe at the beginning of your workout and disappears during your training once the muscles are loosened. After a period of two to four weeks of rest, if there is no pain anymore, you can start walking exercises again, but without forcing.
If you feel the pain comes back, stop right away your workout to avoid doing more damage to your tibia and rest until it’s completely gone. You’ll know your shinsplints are cured when you can power walking or exercise without feeling any pain in the leg.
The first thing you have to do is stop certain activities that put pressure on your legs like running, power walking, or aerobic. For instance, you can practice low impact exercises that are more gentle on the legs like swimming or biking.
These cardio workouts make other muscles of your body work and maintain your fitness level. This will help reduce pain and inflammation in the legs and will also speed up the healing process.
If all of these suggestions above don’t help and the pain persists, you better stop all workout and rest until it goes away completely. If your leg hurts while you walk, don’t force yourself and slow down or stop if you need to.
However, physiotherapists suggest walking on a treadmill with an incline set of 5 or 6; it makes the muscles work less. As the pain decreases, add time to your walking session and gradually remove some stretching exercises.
If you just start walking or exercising and want to make sure you are doing things correctly, or you’ve had shinsplints in the past and want to avoid having them again, try these suggestions below. This form of yoga will not only protect your body from injuries, but it will also relax your mind and your goal.
Add steps progressively, and most importantly, listen to your body and rest when it requires doing so. If you expose yourself in the sun for about 15 to 25 minutes per day, you’ll get a fair amount of vitamin D. Also, try to eat food containing vitamin D like salmon, tuna, eggs, mushrooms, soy milk, tofu, orange juice, cereals, and more.
These shoes have stability features on the arch side, which helps distribute the impact and prevent injuries. Try to walk once or twice a week on smooth surfaces like treadmills, grass, or sand.
Use an exercise band to stretch and strengthen your muscles and tendons in the front of your leg. Secure one end of the band to a heavy table, chair, or sofa.
Make sure to hold onto something stable like a wall, tree, chair, or whatever you find comfortable. With the ball of your foot, stand on the edge of the object you’ve chosen for this exercise.
Slowly lower one heel hanging off the step until you feel it stretches the Achilles area and back of the leg. Loop a belt, a towel, or an exercise band around your forefoot, and gently stretch your toes toward you.
However, to heal from shinsplints, you need to rest and do stretching exercises and eat food with vitamin D. That being said, don’t wait until it worsens and checks with your podiatrist to ensure there aren’t any stress fractures. So I always spoil them with a good pair of walking shoes to make sure they are as comfortable as possible.
The improper walking technique may also lead to the development of shinsplints. Various techniques may be adopted to reduce the risk of developing shinsplints while walking.
The risk of shinsplints is increased when the person is not walking properly along with the correct posture and with flat feet. Thus, various measures can be applied to reduce the risk of shinsplints while walking.
Walking with flat feet increases the risk of developing shinsplints. Rougher the surface below the foot, chances are high that there is a pressure on the leg muscles leading to shinsplints.
This will create an extra load on the legs leading to muscle damage and shinsplints. Without warming the muscle prior to exercise may also increase the risk of shinsplints.
Thus, exercises which help to provide strength to the muscles are incorporated in the routine. Any chronic or repeated trauma may cause pain on the inner edge of the tibia.
Uphill Or Downhill Movement: If proper body posture is not maintained during uphill or downhill movement, the risk of development of shinsplints increases. For such people, it is advised that they should not perform any work that involves stress on the calf muscles.
We’ve talked about the preventative measures that you can take to stop shinsplints from messing up your mojo. In this post you’ll find a number of methods you can use to treat shinsplints if they occur.
*Note: It’s always best to check with your PT or doctor when you experience any kind of serious pain. So you won’t find recommendations for weird suggestions like putting apple cider vinegar on your legs.
People can develop shinsplints in many ways, but the treatment doesn’t change much. Since we’ve already discussed compression socks and made a guide for orthotics and supportive shoes, they won’t be included on this list.
You can check out those guides separately for important information about choosing proper shoes and compression support for your feet. If you’ve just started to experience shinsplints from walking or running, then resting your legs may help the situation.
It may sound simple but even your doctor or PT might recommend it depending on your situation. And once you are ready to return from your rehab period, it would be best to take things slowly and build up to where you were pre-injury.
Pick any of your favorite athletes, and you’ll notice they all have one thing in common. It just proves that their medical staff is well aware of what needs to be done to keep these athletes at peak performance.
This will help to reduce any swelling as well as relieve tightness in the inflamed tissue. Simply elevate your leg, either on a chair or couch, and place the bag of ice on it for about 15-20 minutes.
They will use a variety of techniques to help you retrain your body, rebuild your running motion and strengthen your weak areas. To begin loosening those tight muscles sit on the floor and place one of your legs on the foam roller.
Alternatively, you can also substitute a tennis ball in place of a foam roller. If you want a deeper stretch, you can stand with your toes on the edge of a chair, table or stairway.
A good way to strengthen your lower leg and foot is by walking on your heels and toes. Basketball players, golfers, ballet dancers, and many more athletes use resistance bands.
Similar to foam rollers, these are one of those pieces of equipment that are actually worth purchasing. To perform this stretch, you’d begin by tying one end of the resistance band to a post.
Next, you’ll wrap the open end around the arch of your foot and pull the band away from the post. Once you start getting great at improving your balance, you can try standing on chair or stability pad for a bit more of a challenge.
But unlike the senseless bouncing you might do in a bouncy castle or Skrillex concert, this one is different. In fact, it might even make the castle and concert experience so much more painless on your legs.
This technique develops your ability to absorb the landing using your core, hips, knees, ankles and feet. That may sound like a lot but all of those body parts work in unison to keep you upright.
Particular Taping: This helps to reposition your foot so that it reduces stress throughout the walking or running motion. This is because kinesis tape has more elasticity than others, and it doesn’t affect your range of motion.
(Video Courtesy of Main Lang stone & CCC Physical Therapy) Arch Taping: If you have flat feet or weakened lower-leg muscle strength, you may be prone to shinsplints.
Arch taping can help to relieve these problems and some people find it to be a better option than orthotics. This may be because crap like Dr. School’s don’t do anything for people with significant shin splint issues.
Usually the best treatment is rest, improved mechanics and wearing proper shoes. If you think that your shinsplints may be more serious, it’s best to visit your doctor or PT and get a proper evaluation.