Shin splints can be managed and prevented with appropriate footwear. The Department of Physiotherapy at Singapore General Hospital shares tips on how to manage and avoid them.
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Ms Khoo Shin Jiun, Senior Physiotherapist at the
Department of Physiotherapy, Singapore General Hospital (SGH), a member of the
SingHealth group, shares some ways to manage and prevent shin splints.
Management of shin splints
Proper shin splint management depends on the severity of the condition.
In the acute phase, shin splint pain can be treated with rest and ice applied over the affected area to reduce the inflammation. Taking over-the-counter pain relief medication may also help with the pain and swelling. However, physical activity should not be given up altogether. Instead, engage in stretching exercises and exercises that strengthen the lower limb and core muscles.
When foot biomechanical abnormalities may be the cause of shin splints, appropriate footwear or medial arch supports can be used to prevent excessive pronation (inward rolling of the foot) during running.
In severe cases such as a stress fracture, sufficient rest and use of crutches and/or a cast are required until the bone heals, says Ms Khoo. If any of the symptoms persists, do consult a doctor for further investigations.
Prevention of shin splints
To prevent shin splints, you should:
- Do warm-ups and stretch your muscles before any exercise
- Wear appropriate, fitting footwear when running
- Plan smartly when deciding to increase frequency, intensity or duration of any activity
- Include lower limb and core muscle strengthening workouts in your training program