How to Avoid Shin Splints and Other Lower Leg Injuries
Bodily injuries while practicing sports are occurrences that the majority of coaches and athletes are accustomed to. They can not only be painful for the athlete, but in many cases can hurt the entire team. A disabled team member can hurt the outcome of games and can have enduring results on the season as well. Similar to the way a team is influenced by a benched member, a disabled body part affects the entire body. Injuries such as shin splints, ankle injuries, and twisted knees can be caused by improper form, lack of flexibility, and too much use of the lower body. Cited by medical doctors at the Cleveland Clinic, most athletes develop shin splints sometime during their career. Here are ways to prevent and treat these painful conditions, as well as averting other frequent sports injuries.
The Mechanics of Shin Splints
There are many symptoms caused by shin splints such as frontal pain in the shin area. The pain can be sharp and extreme, especially when adding pressure on the affected leg. Swelling in the area can make the leg feel tight as well as make tissues appear swollen around the muscles. Regardless of what type of activity, from soccer to baseball any athlete can be affected by these conditions. Shin splints treatment should be sought immediately so that proper physical therapy and anti-inflammatory drugs can be started. Shin splints treatment recommended by sports injury specialists includes rest, elevation, and icing of the injured area for 1 to 2 days. Continued physical therapy and preventive exercises include calf and ankle strengthening moves and stretching of the Achilles tendon and the front leg muscles that surround the shin bone.
How Sports Can Cause Knee and Ankle Twist Injuries
Ankle and knee injuries are another kind of sports injury that many athletes suffer from. This is caused by either an extreme impact, which cannot be avoided, or from weak muscles of the lower leg, knee, and ankle. Weak muscles can be strengthened with weight bearing or sports therapy-approved exercises that target the knee and ankle. Damaged muscles lead to loosened joints in the ankles and knees so that simple movements or athletic activities can cause twisting injuries. Another effective measure for avoiding these types of injuries are to be sure the feet have proper arch support. This can be accomplished through sports orthotics that support the foot during impact. The medical professionals at the Cleveland Clinic also suggest taping the arch for added foot arch support during games.
Tearing Injuries: Why They Occur in the Lower Leg
Tearing of the connecting structures of the lower leg are also widespread types of sports injuries. This is most commonly found in the tendon in the back of the heel and the knee ligament. An Achilles injury is commonly caused by little flexibility in the heel tendon due to poor stretching form. This is an important step in the warmup routine that must be taken seriously. Mild stretches without much force are recommended for athletes prior to activity. Holding the stretch for a minimum of 30 seconds, resting for a few moments, then repeating the stretch is what kinesiology specialists suggest. Anterior cruciate ligaments (ACL) are surrounding the knee area and help keep the knee structure together. Injuries to this region can be avoided by weight-bearing exercises of the knee , calf and quadriceps through curls and extensions of the leg. Orthotics can help avert both of these kinds of injuries by giving proper arch support, ideal cushion, and proper foot form.
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