How do i get rid of a shin split?!
Question: How do i get rid of a shin split!?
i need help plz!!!Www@Answer-Health@Com
Answers:
Ice it for about 20 minutes morning and night!.!.!. also, restrict your activities!. Don't run too much- if it starts hurting, stop!. Stretching out my calf muscles always helps mine go away too!Www@Answer-Health@Com
Rehabilitation
Stretching Exercises
Posterior leg stretching should be performed with the knee straight and with the knee bent!. The gastrocnemius is best stretched with the knee straight, while the soleus is stretched with the knee bent!.
Strengthening Exercises
Strengthening exercises are the same as utilized with an ankle sprain!. The athlete should perform Theraband? exercises for inversion, eversion, plantarflexion, and dorsiflexion and calf raises, with an emphasis placed on a very slow descent, rather than an explosive ascent!. These exercises should be performed as pain allows!. Special attention should be paid to those suffering from compartment syndrome, many times these exercises may make symptoms worse!.Www@Answer-Health@Com
Stretching Exercises
Posterior leg stretching should be performed with the knee straight and with the knee bent!. The gastrocnemius is best stretched with the knee straight, while the soleus is stretched with the knee bent!.
Strengthening Exercises
Strengthening exercises are the same as utilized with an ankle sprain!. The athlete should perform Theraband? exercises for inversion, eversion, plantarflexion, and dorsiflexion and calf raises, with an emphasis placed on a very slow descent, rather than an explosive ascent!. These exercises should be performed as pain allows!. Special attention should be paid to those suffering from compartment syndrome, many times these exercises may make symptoms worse!.Www@Answer-Health@Com
You just have to give it time and it will heal!. Stop the running, jogging, aerobics or anything that puts stress on your legs for at least 2 weeks!. Apply ice to shins 2 or 3 times/day!. Use anti inflammatory drugs such as Advil or Aspirin to reduce swelling!. And stretch your leg muscles well before exercising! Stretching the muscle is the best way to prevent a recurrent shin splint! Good Luck with it, I use to get them when i was younger and did a lot of jogging!. If you do run or jog, make sure that every time you foot hits the ground your whole foot goes down including your heel!. In other words, don't just run on your toes because that causes shin splints too!. Good Luck and take care of yourself!.Www@Answer-Health@Com