How-to Treat Shin Splints

Shin splints, a runner’s worst nightmare, come and go as they please stubbornly affecting routine runs. The pain levels can vary, but it usually starts with a dull pain in the lower inside portion of your shin. However, when not treated properly, shin splints can become excruciatingly painful expanding all the way up your shin to the knee.

I have struggled with this nagging injury for a little over six years now. After seeing various doctors, getting x-rays and bone scans, customizing orthotics, and wearing shin sleeves, it is safe to say I have tried everything in the book. Throughout this endless journey, I discovered what works for me and what doesn't. For those of you who understand this injury, you know how difficult it is to find a fix, and for those of you who are lucky enough to run pain-free, count your blessings. Shin splints are simply awful.

From years of experimentation, I gathered some how-to tips to treat and prevent shin splints.

1. Stretch: This one is critical. Most of the time shin splints occur from tight calves and inadequate warmups. Instead of jumping right into things, take the time to stretch 5-10 minutes before and after each run.
2. Ice: I know, everyone has probably heard this one a million and one times. However, it really does pay off when done properly. Take the time to ice for 20 minutes after each run and even on your day off. 
3. Proper Running Shoes: Make sure you have stable running shoes that are not too worn. As a Nike lover myself, I stick with the “Stable Ride” line of shoes However, most people recommend Asics. Also, switch out your shoes every 300 to 400 miles. Shoes of every type wear down and it causes stress on your legs. 
4. Physical Therapy: If your shin splints worsen over time, get a prescription for physical therapy. They can give stem and ultrasound treatments that are not available at home. In addition, therapists will stretch and massage out the stubborn parts of your shin.
5. Rest: This one is the hardest. Sometimes it is better to call it quits on your run when the pain worsens. Take a few days off. If you still need to get your cardio in, try jogging in a pool or biking as it requires much less pressure on your legs.

The worst part about shin splints is the lack of solutions available. Doctors can recommend treatments, but nothing is guaranteed to work. However, the best part about shin splints is the ability to play through them. Some doctors may advise taking some time off, but there is no reason to stop playing.

Treating a Pulled Muscle

Injuries come in many shapes and sizes. Sports force your body to make quick, sudden movements. While your mind may allow you to do so, your body sometimes fails to follow through accordingly. Even with proper preparation and stretching, exhaustion and overuse may cause a glitch in the perfect machine that is your body.

A pulled muscle might be the most annoying and irritating glitch to occur. This type of injury can happen anytime and anywhere. It may be on the field, in the gym, on the court, or even at home. However, once it does, every little movement is made 5 times more difficult and 10 times more painful. While proper warm ups and stretching can help prevent pulling a muscle, like any other injury, it can never be completely avoided. Therefore, proper knowledge of this kind of treatment is necessary.

Last week, one of my entries focused on the use of cold therapy and in particular, Game Ready. I came across the Game Ready Blog discussing various injuries as well as the benefits of cold therapy during rehabilitation. One particular blog entry, What the Pros Recommend for Pulled Muscle Treatment, accurately lists recommendations for this specific type of injury.

People tend to pull the hamstring and groin more than other muscles. However, the treatment of any type of pulled muscle remains the same.

Compression, ice, and rest.

As much as we would like to shrug off a simple pulled muscle, the annoying pain will not go away without those treatments. By taking a few days off to elevate, ice, and compress the injured area, your body can recover back to its normal functioning state in no time.  

Ice Baths: A Love/Hate Relationship

Upon immediate contact with the water, a shock is sent through your body. The next three minutes consist of piercing shivers as your body fights to stay warm. Then, it all goes numb. 

Ice baths may not be the most pleasant form of recovery after an even less pleasant work out. However, they definitely work some type of miracle, especially during those endless preseason days.

Trainers, coaches, and doctor have debated the significance of this cold therapy practice. Yet, if you ask the players, they all agree it works.

LeBron James

Members of 2015 U.S. Women's Soccer Team

Members of the Fordham Women's Soccer Team

From basketball to soccer and college athletics to professional, players are definitely not afraid of a little cold. After all, why not give it a shot if it makes tomorrow’s practice a little less painful.

How does this all work? In technical terms, ice baths constrict the blood vessels after entering the water. This helps to reduce swelling and tissue breakdown and it even aids in the movement of wastes like lactic acid. As your body starts to warm up after the bath, the increased blood flow causes heightened circulation in the body. In turn, it speeds up the healing process.

However, ice baths are not limited to only those with a pulled or strained muscle. Intense sprints and extended running alone can cause micro-tears in muscles. So, after the torturous fitness test or second round of practice, don't be afraid to turn on the water and pour in the ice. Just remember to keep it around 55 degrees and call it quits after about 10 minutes. As cold as you may be after, try not to take a hot shower until at least 30 minutes after. It allows for the natural healing process to take place.

When your legs feels heavy as bricks and stairs seem almost impossible, ice baths are your best friend. As much as you hate them, this type of cold therapy can always help and definitely never hurt.

5 Basic Rules of Recovery

Whether you undergo extensive surgery or a simple pulled muscle, the recovery is critical and should not be taken lightly. As much as we want to fast forward to our clearance date, we must be patient and listen to our doctor. Jumping back into things too soon will only set you back further. Here are some basic recovery rules I’ve learned to help stay on the right track and get back to a healthy self.

1. Understand the situation.

Many times athletes will refuse to accept the reality of the situation. Once you understand what happened to your body, you can start to fix the problem. Recognize that you will be in pain and frustrated beyond belief, but do not let it overpower your emotions. Keep perspective on the situation and take it as a small bump in the road.

2. Follow the doctor’s instructions.

Even though some of the doctor’s requests may be tedious, he always knows best. If he says to ice every 20-30 minutes, do it whenever possible. If he says, no physical activity for 2 weeks, do not think about hopping on a treadmill until then. And finally, if he says rehab 3x a week, make sure to find the time. It will pay off in the end.  

3. Listen to your body.

When your doctor allows you to ease back into things, it is more important than ever to listen to your body. Swelling, aching, and bruising are your body’s way of saying to take a break. Grab an ice bag or get treatment from the trainer and try again tomorrow. In order to get better in your sport you must push yourself. However, pushing your body too hard in recovery asks for a re-injury.

4. Learn from the past.

Remember how much you hate sitting on the sidelines. After you are back on the field, continually strengthen your muscles and do post-fitness rehab. Stronger muscles help prevent future injuries. In addition, keep in mind that a healthy but sore body still needs ice after a workout. As much as you hate them, ice baths should be your best friend after a hard day at practice. 

5. Stay positive.

No one wants to be taken out of the game. It is plain and simple. However, injuries will happen. They are part of the package deal when you sign up for a sport. Focus on what you can do which is cheering on your team and making time for rehab. Complaining about the present won’t change the past.

It is always easier said than done. However, following these 5 rules of recovery will help get you back on the field and hopefully avoid future injuries.