Prevent and treat leg pain while running (shin splints)

Running sport is one sport that is easy to do. You just need to put on your shoes and run along the path you choose. Running does not require a special court or place.

For those of you who like to do running sports, it's just fine jogging or even a marathon, you must have experienced pain in your shins. This is one of the most common injuries runners suffer. This pain is caused by a condition called shin splints .

What is that shin splints ?

Shin is the tibia or shin bone. As the name suggests, the hallmark of shin splints is pain in the shin. This often happens to runners who have recently increased the intensity of their run or those who have changed their running routines. As a result, the muscles, tendons, and bone tissue around the shin bones are overworked and cause pain. This condition is also referred to as medial tibial stress syndrome .

How to prevent shin pain (shin splints) ?

If you've never experienced shin splints , you should do these tips to avoid pain as a result shin splints . The pain will certainly make you uncomfortable and if you already experience it, you will have to stop running for a while until your leg has healed. Of course this will be very annoying for those of you who like to run. Even more so for those of you who are actively participating in marathon competitions.

Here are tips that you can try.

• Avoid running too intensely. Running too intensely will cause shin splints .
• Choose the right shoes. Good shoes have a cushion and shape that supports your activities. By wearing the right shoes, you will avoid various injuries.
• Warm up before exercise and cool down after exercise.
• Reduce the impact on your feet. You can do casual sports that don't put too much impact on your feet, such as swimming and cycling.
• Add strength training to your routine. Focus on increasing muscle strength in the torso, hips, and ankles.

How to solve shin splints ?

When you run too hard and experience shin splints, You can try to provide your own treatment.

1. Take a break

Avoid activities that can make your pain worse or cause swelling and discomfort. But you still have to keep on moving. As your feet heal, you can do some exercise low-impact , such as swimming and cycling. Avoid running while your leg is still sore. This will only exacerbate the damage already done.

2. Ice compress

You can apply ice to the painful area. Take the ice, wrap the ice in plastic, then cover the plastic with a towel so that your skin feels comfortable during the compress. Compress the painful area for 15-20 minutes. Repeat 4-8 times a day.

3. Use pain relievers

You can take ibuprofen, paracetamol, or other pain relievers that you can find over the counter.

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