“Never again” are words you might utter after you’ve gorged yourself on a greasy, fried, sauce-smothered meal. However they could also be what you say after pushing yourself too far during an exercise class or workout. To keep you on track with your food choices, downtown Sacramento has daily farmer’s markets Tuesday through Thursday. To keep your foot health on the right track, here are some ways to treat pain from shin splints.
Excess exercise and poor foot structures are big players in the development of this condition. Shin splints are leg pain on the front part of your calf caused by too much stress on the shinbone and surrounding tissues. You could pick this up by running too much, too soon, on surfaces that are too hard, with flat feet, high arches, or feet that overpronate.
Initial treatment requires ice and rest for the area to heal. Icing for 20 minutes every 3 hours will get rid of inflammation, swelling, and pain. McDowell Orthopedics & Podiatry Group may recommend that you try an anti-inflammatory pain reliever as well.
Stretching your shins can be good for rehab and prevention. Kneel on the floor with your toes pointed directly back. Push your ankles to the floor and stop when you start to feel a stretch in your shins. Hold for 10 seconds and repeat. You can also stretch your shins while sitting. Just write the alphabet on the floor with using the big toe on each foot!
Gradually ease back into such hard-hitting, high-impact sports as running on cement and playing tennis. Try swimming, biking, or using an elliptical machine during rehab.
For running, make sure to increase your mileage gradually by about 10 percent a week. Wear the right shoes for your , to support high arches or flat feet or correct overpronation.
If you have pain from shin splints that’s making you say “never again,” call the McDowell Orthopedics & Podiatry Group in Carmichael, CA at (916) 961-3434. We can help you with custom orthotics that will keep the pain away for good.
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