People with flat feet or low arches tend to overpronate. Shin splints can also be caused by underpronation or supination. This is when the foot rolls outward when stepping. People with high arches tend to supinate. Other causes can be doing too much too soon, walking or running on hard surfaces or wearing worn out shoes.
One recommendation to relieve shin splints is custom made orthopedics. Although they do not work for everyone, they have been found effective for many people. They ensure that your foot is in the correct position when you step. Another recommendation is replacing your shoes every three to six months with shoes that are well cushioned in the heel and forefoot.
Tight calf muscles can make the shin muscles work harder. So stretching the calf muscles and strengthening the shin muscles is recommended. Warm up the shin area by doing ankle circles or picking up marbles with your toes. Walking on your heels for 10 seconds at a time can also be effective. You can also trying this: keeping your heel on the floor, lift your toes toward your knees and repeatedly tap your toes on the floor. Icing the shin area after exercise is also beneficial, and of course, don't forget to get adequate rest for the shin muscles.
If you experience severe pain, stop exercising and seek medical attention.
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