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All right,

 

You have a good question as it stands. I, personally, did not know the term "shin splints". I had to look that up :doh: , but I know the feeling. I always tend to put a lot of pressure on my ankles and shin/calf muscles in my legs, and got terrible pain when I carried a higher weight. I'm not saying or implying you're overwheight here, just talking about myself. I took up cycling and running this year and experienced pain but not so much once I started to tone.

 

According to several articles, the common term "Shin Splints" derives from the medical term, Medial Tibial Stress Syndrome (MTSS) which is a fancy way of saying you have pain in your lower legs. This is common in any athlete who uses running as a medium for a sport such as soccer, tennis, cross-country running or sprinting, or cycling. It occurs most frequently when the exerciser has sudden stops and starts, changes direction, or runs up an incline, or even has to land on his/her feet.

 

Playing soccer carries a higher-risk factor to developing these inflammed muscles. When muscles are overworked or battered (I have gotten a few kicks to the legs when playing soccer in the past), muscles work to protect your bone from breaking. Most of the impact taken on your legs inflates those muscles and makes them tender, constricting nerves in the leg and causing incredible pain and soreness.

 

There could be a few things you may be doing wrong, such as the way in which you run or carry yourself (your posture). Some articles hint that an undeveloped core (muscles of the torso--abdominals, arms, back) will cause your body to overcompensate and further use your legs. Also, an exerciser may not have feet that are adaptable to running (the degree of arches, ridges, flat feet). In the worst case scenario, in order to be diagnosed via x-rays, stress fractures (tiny cracks) in the bone may cause MTSS.

 

I'm not sure if the condition may be completely curable. I assume that it comes and goes. I once did a run/jog into a mountainous area where it was all uphill (about 5 miles, or 8 kilometres) and had pain in my right ankle/calf for two days. I believe a good source of prevention would be to lay off your legs for a day after intense pain, and modify your training to include less-impact activities (walking, very light jogging, swimming, or recreational biking on a flat surface), which would be considered "cross-training". Also, make sure you stretch those muscles out plenty to increase your flexibility both before and after exercise.

 

You also need to know what your limits are. There have been several times I pushed myself beyond what I should have (regarding intensity) and came home in severe pain. It's just not worth it. The importance of endurance is not only the exercise itself, but the healing time and soreness you incur. Muscles tear when working-out (that's how they strengthen), but overuse without resting and repair can cause wider problems.

 

If you do wind up having pain, the best thing to do (as I said) is to lay off your feet and elevate them above your heart when you sleep as it would moderate the swelling in your lower legs, if you have any swelling. Use an ice pack (or a plastic baggie with ice) wrapped in a towel and apply pressure for 15-20 minutes on the affected area every two to three hours as necessary. If the pain is too much to deal with, consider taking an anti-inflammatory such as ibuprofen according to package directions . Always take any anti-inflammatory with food as well.

 

Ice works very well, but I also recommend (if you live in the US) getting what the manufacturers of Icy Hot market. They carry a 2" and 3" wrap which would be a quantity enough to use twice. Their strips/wraps are medicated with 2.5-5% menthol, which also relaxes muscles.

 

Some websites also recommend getting arch supports for your feet, or even proper shoes. If you run around the field playing soccer, consider changing your cleats to something either more comfortable or newer (worn shoes will cause pain). Strength training on your lower body may help as well.

 

If you would like to read the sources which I got my information from, feel free:

Summarization Of "Shin Splints" (Wikipedia)

More, Guided Information on MTSS

 

PS: If the problem prolongs further, I'd recommend seeing a doctor for tests if you can. Or speaking with a coach or trainer, who can guide you. Good luck!

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I have gotton x-rays on my legs and they said they didn't see any stress fractures or anything like that. They just told me not to run for 2 weeks so I didn't and I just started icing them for about half an hour every day, even when they don't hurt. And I don't think weight is a problem because I am at a healthy weight. But I haven't played soccer for a few months now. (Because the soccer season is over.) So do you think being out of practice might have something to do with it? And thanks for all the tips!

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Yeah, there's really nothing you can do except wait for them to pass. That's the sucky thing about them. I have a friend who had them for like six weeks or something crazy like that and she couldnt do anything for them except ice them. :(

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