{"id":2998,"date":"2019-01-18T04:27:53","date_gmt":"2019-01-18T04:27:53","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=2998"},"modified":"2021-03-22T19:05:23","modified_gmt":"2021-03-22T19:05:23","slug":"15-causes-of-shin-splints","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/15-causes-of-shin-splints\/","title":{"rendered":"15 Causes of Shin Splints"},"content":{"rendered":"\n
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Shin splints are actually quite common. They are caused by repetitive strain on the tibia or shin bone. Runners and running athletes often experience this ailment. In fact, between thirty to seventy percent of runners are injured each year. <\/p>\n\n\n\n

Of these injuries to runners, nearly 35 percent are shin splints. Shin splint is a term that can be used to describe many different ailments that are related to the shins. The pain caused by shin splints is typically isolated to the front area of the leg at the bottom. <\/p>\n\n\n\n

The pain can be dull and achy or it may be sharp and quite severe. Most of the time there is no swelling involved. Treatment for shin splints will vary based on the severity of the issue. Rest is often the most recommended treatment. Here are 8 of the most common causes of shin splints and lower leg pain. <\/p>\n\n\n\n

1. Muscle Strain<\/h3>\n\n\n\n

One of the most common causes of leg pain is a muscle strain<\/a>. This strain is typically the result of an increase in inactivity. This increase in activity leads to the muscle becoming overstretched. Most of the time a muscle strain will simply cause a mild soreness. <\/p>\n\n\n\n

A person may also experience weakness, cramping, or swelling. A sudden or severe injury can cause a tear in the muscle. This is more painful than a strain. The gastrocnemius muscle located in the calf is a common site for tears and strains. <\/p>\n\n\n\n

A muscle strain in the lower area of the leg may be referred to as a shin splint. This is because of the pain and the treatment for each of these is very similar. You will want to rest the legs and ice them as needed. If the pain does not subside it may be caused by something more serious and you should see a doctor determine the underlying cause. <\/p>\n\n\n\n\n\n\n\n

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2. Exercise<\/h3>\n\n\n\n

We all know that exercise <\/a>is good for us. In fact, it is recommended that you exercise at least a few times each week. However, with exercise, there comes a chance of injury. This is especially true when a person is adding in more difficult exercise routines. <\/p>\n\n\n\n

This additional stress can cause the muscles and even the bones in the body to react. Pain in the shins is quite common among runners and dancers. This is because of the pressure that is put on the shins during these movements. Any type of additional workout that an athlete does may cause an injury to the shin bone. <\/p>\n\n\n\n

When this occurs during exercise a person should stop what they are doing and rest the legs as much as possible. Icing the area and resting are the two best options for treating shin splints when they occur during exercise as rest is the only way for the area to properly heal. <\/p>\n\n\n\n\n\n\n\n

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3. Shoes<\/h3>\n\n\n\n

One of the main reasons that athletes get shin splints <\/a>is really quite simple. They do not wear the right shoes for the activity that they are participating in. It is important to make sure that you are purchasing and wearing shoes that are proper for the activity that you are participating in. <\/p>\n\n\n\n

You want to make sure that your shoes are providing you with good support for your activity. In addition, cushioning is also important. You want to make sure that your shoes will help protect not only your feet but also will protect your legs, in particular, your shin bone from the impact that is caused by the exercises that you are doing. <\/p>\n\n\n\n

Running is really hard on the legs and one of the main causes of shin splints. Having the appropriate footwear to wear during your runs can go a long way when it comes to preventing shin splints. <\/p>\n\n\n\n\n\n\n\n

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4. Hard Surfaces<\/h3>\n\n\n\n

The surface that you are running or playing a sport on can have an impact on your legs. If you are playing a sport that requires a lot of jumping, running, and stops on a hard surface, you are more likely to develop shin splints. In addition, exercising and playing sports on hard surfaces can also make a person more susceptible to developing stress fractures<\/a>. <\/p>\n\n\n\n

Once again, shin splints are caused by the amount of pressure that you are putting on your legs and feet. When you adjust your workouts and increase the amount of strain on your legs it can cause shin splints to develop. If you have been working out extra hard and your legs begin to hurt you should ease up a bit and let your shins heal. If you develop shin splints your doctor will recommend resting for a bit of time, oftentimes up to several weeks. <\/p>\n\n\n\n\n\n\n\n

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5. Uneven Terrain<\/h3>\n\n\n\n

Another reason a person may develop shin splints is if they often run on terrain that is uneven. Running up hills or on uneven terrain requires your legs and feet to adjust and readjust quite frequently. This adjustment requires a lot of extra strain from your muscles and your bones<\/a>. <\/p>\n\n\n\n

This extra strain can cause a person to develop shin splints. If you are a runner and you frequently run on hilly terrain or on terrain that is not even, it is quite likely that you will develop shin splints. Try adjusting your workout to include runs on flat and level surfaces whenever possible. <\/p>\n\n\n\n

This can help reduce the risk of developing shin splints. Taking breaks when you start to feel pain in the shins and the feet is also important. You can use ice to help soothe the sore bones and muscles of the legs as well. <\/p>\n\n\n\n\n\n\n\n

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6. Pre-Existing Ankle and Foot Issues<\/h3>\n\n\n\n

A person who has a pre-existing foot or ankle issue may be more at risk for developing shin splints. Some pre-existing conditions that can lead to shin splints include high arches, flat feet, and hyperpronation. Hyperpronation <\/a>refers to a problem with the gait that happens when there is too much weight being put on the inside of the foot. <\/p>\n\n\n\n

If you suffer from one of these conditions or another condition that affects the foot and the ankle, it is more likely that you will develop shin splints over time. If you are a runner or a dancer or an athlete of any kind, any type of foot or ankle issue can affect other areas of the leg as well. <\/p>\n\n\n\n

Some of these issues can be resolved by making sure that you always wear the appropriate footwear and protect your ankles as much as possible. Shin guards may also be appropriate depending on the sport that you are playing. <\/p>\n\n\n\n\n\n\n\n

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7. Running Form<\/h3>\n\n\n\n

Many people who start running simply do not give much thought to their form. After all, running is running, right? This is not the case as there is a proper form for running and it is important to research and learn about the technique for running properly. Appropriate form when you run is very important as this is what helps protect your body from becoming injured. <\/p>\n\n\n\n

One of the most common mistakes a runner will make is having their feet hit the ground with too much force at the heel. Doing this can cause damage to the back of the leg as well as in the shins. When you are putting your feet down with too much force it can damage the muscles <\/a>and the bones not only in your feet but all the way up to your leg. Shin splints are often a result of someone not having proper running form. <\/p>\n\n\n\n\n\n\n\n

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8. Tight Calf Muscles<\/h3>\n\n\n\n

Another reason that a person may develop shin splints is simply having calf muscles that are too tight. When the calf muscles are tight it can be put extra pressure on the shins. This extra pressure can cause the shins to become inflamed. The inflammation will cause a person to experience the pain that is associated with shin splints. <\/p>\n\n\n\n

Some people just naturally have calves that are tight. However, one of the ways to help loosen up the calf muscles is to make sure that you stretch them out before you start your exercise routine. You should always stretch before you go for a run and pay special attention to stretching out your calves. It is also important to make sure that you stretch your calves after your workout as this will help keep them limber. If shin splints develop, ice, rest, and over the counter pain <\/a>medication can be used for a few days to help ease the pain. \u00a0<\/p>\n\n\n\n\n\n\n\n

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9. Lack of Flexibility<\/h3>\n\n\n\n

Our feet and legs consist of an intricate web of ligaments<\/a>, sinew, cartilage and supportive tissues. When we exercise, we place a demand on these parts of our body, and if we\u2019re not prepared to handle the pressure we put on them, we end up forcing an injury.
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Staying supple and flexible in your legs is an integral part of life for anyone. Mobility drills and stretches should be in your daily routine if you\u2019re a runner or an athlete, or even just a guy that enjoys training at the gym.
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Focus on stretches that work the calves and feet to prevent shin splints in the future. Make sure you stretch properly before exercise and stop if you notice any of your muscles or ligaments start to feel unstable. It\u2019s a great idea to toss a massage into the works once a month to relieve any built-up stress that\u2019s resulting in the formation of knots and tight muscles or ligaments.<\/p>\n\n\n\n\n\n\n\n

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10. High-Impact Sports
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People who engage in high-impact sports are more likely to develop shin splints. Sports like football, basketball, and hockey demand that the athletes make instant turns from one direction to another, placing stress <\/a>on the lower legs that can develop into shin splints.
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High-impact turns and twist place extreme demands on the limbs. Football and hockey players also wear footwear, such as cleats, that dig into the sports surface, making turning easier, but increasing the force on the calves, shins, and ankles. Sportspeople engaging in these activities need to ensure they receive regular physiotherapy to ensure they don\u2019t develop the condition.
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All athletes who engage in high-impact sports such as running and football should invest in a pair of compression socks to provide support to the ankles and calves. While this deterrent doesn\u2019t guarantee that you won\u2019t develop shin splints, they can reduce the severity of the condition and improve healing time.
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11. Lack of Conditioning<\/h3>\n\n\n\n

Newbies who are over-enthusiastic about their sport or training may run the risk of developing shin splints. When people start a new exercise regimen or join a new sports club, they often feel the need to overexert themselves in the beginning. Newbies need to understand that it takes time for your body to pull itself out of an atrophic state<\/a> and regain its muscle and ligament strength.
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Running around the track for those extra 5-laps may seem like a good idea at the time, but you\u2019re going to pay for it later.
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Pushing too far too soon always results in some form of injury occurring in a new athlete. Start slow and build into your fitness level and conditioning. A steady, slow approach is far more effective than going all out on your first workout. Conditioning takes time, but as long as you remain consistent in your efforts, you will reach your goals.<\/p>\n\n\n\n\n\n\n\n

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12. Inflammatory Bone Disease<\/h3>\n\n\n\n

People with inflammatory bone diseases, such as arthritis and osteoporosis <\/a>should avoid high-impact exercise. These types of conditions affect the health and density of bone cells, thinning them out and making patients more prone to stress fractures. High-impact stress is almost sure to cause shin splints in most individuals with some form of inflammatory bone disease.
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If you have osteoporosis or arthritis, speak to your physician about what activities will best suit your condition., Your doctor may advise that you start by taking walks around the block and adjust your walking distance as your fitness progresses.
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Always remember to wear comfortable and supportive walking shoes. Skip the minimalist shoe designs that allow your feet to absorb the shock and vibration from running and walking. Visit a podiatrist and have them test your posture to determine if you require some inserts for your shoes to align your feet and shins properly.<\/p>\n\n\n\n\n\n\n\n

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13. Mineral Deficiencies<\/h3>\n\n\n\n

Bone cells rely on a steady supply of the mineral, calcium, to ensure their continued health. Calcium <\/a>is a critical mineral responsible for new bone cell development and maintaining healthy bone density. Without calcium, our bones begin to leech it from their calcium deposits, resulting in thin bones prone to injury.
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You can get more calcium in your diet by increasing your intake of dairy products like milk and cheese. If you want to follow this strategy, we recommend that you use raw dairy as it has the best nutritional value.
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Those people that don\u2019t enjoy dairy can supplement their calcium intake. Current guidelines recommend that individuals consume between 500 to 1,000-milligrams of calcium every day to maintain optimal bone density and health.
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Calcium supplements are available over the counter from your favorite health retailer. Most manufacturers blend calcium with magnesium. However, it\u2019s important to avoid these supplements because magnesium hinders the absorption of calcium.<\/p>\n\n\n\n\n\n\n\n

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14. Dehydration<\/h3>\n\n\n\n

Water is an essential part of life, without it, our body shuts down, and we can\u2019t survive. People who don\u2019t drink enough water run the risk of developing shin splints. Most of your bone matter consists of water, and without sufficient hydration levels in the body, your bones run the risk of injury when exposed to the forces of exercise.
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Always ensure you\u2019re getting enough water during your workout to avoid dehydration<\/a>. Carry a reusable water bottle with you wherever you go and make sure you keep it full at all times. Freeze your water overnight and let it defrost in the car to enjoy ice-cold water while you\u2019re driving around town.
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Invest in a reverse osmosis water system for your home to ensure your drinking the highest quality water available. Reverse osmosis membranes remove even the smallest particles and harmful pathogens from drinking water to ensure you\u2019re getting clean and mineralized water at the right pH level.
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15. Recovery Time
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Any seasoned athlete or gym rat will tell you that your training revolves around your recovery, and your recovery revolves around your diet. Every time we exercise, we place pressure and stress on the muscular and skeletal system. As a result, muscles develop tiny tears and bones break down bone cells. It would be best if you let your body recover fully from the effects of exercise before you think about training again.
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Many newbies make this mistake and jump back into the gym or get back on the road for a run before their legs have healed from the previous workout., as a result, they end up experiencing an injury like a torn muscle or shin splints.
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Take your time with your introduction to exercise and ensure slow and steady progress to your goals, free from injury. Remember to take your nutrition<\/a> seriously and increase your intake of protein to help your body recover.
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