Contents:
- Medical Video: Patient Walk-through of Wisdom Teeth Extraction | Boston Children's Hospital
- How to treat foot dry bones after running
- 1. Take a break
- 2. Ice packs
- 3. Use pain relief
- Signs of your shin injury have healed
- How to prevent the risk of foot shin injury
Medical Video: Patient Walk-through of Wisdom Teeth Extraction | Boston Children's Hospital
One of the most common injuries caused by running, including a marathon, is foot shin injury. This condition is also referred to as a shin splint ormedial tibial stress syndrome.
Dry bone injuries often occur in people who have just increased their running intensity or after changing their running routine. As a result, muscles, tendons, and bone tissue around the shin work too hard and become painful. This can also be experienced by runners who have flat feet, do not use fitting-sized running shoes. or who do not warm up and cool down after running.
See how to prevent and treat shin injuries below.
How to treat foot dry bones after running
Most cases of shin injury can be handled easily at home. The following are steps that can help you reduce pain and speed up recovery:
1. Take a break
Avoid physical activity that can aggravate pain or cause swelling and discomfort. However, that does not mean you do not have to move at all.
While waiting for recovery, you can do sportslow-impact, such as swimming, yoga, and cycling. However, avoid running as long as your leg is still painful because it will only worsen the condition.
2. Ice packs
Apply a cold compress to the area of the painful leg shin. The trick, wrap ice in plastic and coat it with a cloth or hamduk so the ice does not directly touch the skin. Compress the affected area for 15-20 minutes. Repeat 4-8 times a day until it feels better.
3. Use pain relief
You can take pain relievers such as ibuprofen or paracetamol that you can buy at stalls or drug stores.
You can start your normal activities slowly after a few weeks if the pain is gone, but beforehand you have to make sure the injury has healed.
Signs of your shin injury have healed
The duration of healing of foot dry bone injuries can vary between people, depending on how severe the initial injury is and the cause. Most cases of injury can heal within 3-6 months. These are the signs that your legs have healed:
- The injured leg is as flexible (can be bent) with healthy legs
- The injured leg is as strong as a healthy leg
- You can press the part that was injured strongly; it doesn't hurt
- You can jog, run, and jump without pain
If after being treated with three steps above the injury has not healed or after 3-6 months you have not shown the above signs, you should consult your doctor. The doctor can X-ray the injured leg to find out how severe the condition is, and refer you to a physiotherapist or to a bone surgeon to treat it.
How to prevent the risk of foot shin injury
If you have never had a shin injury, consider the following tips to avoid the risk of injury. The guide below can also be applied to prevent future shin injuries from occurring later:
- Run on a flat surface
- Sports alternating between heavy physical activity (such as running) and mild physical activity (swimming)
- Avoid running too intensely. Running too intensely will increase the risk of foot injury.
- Choose the right running shoes. Good shoes have pads and shapes that support your activities. By wearing the right shoes, you will avoid various injuries.
- Increase the strength and flexibility of your body by warming up before exercising and cooling after exercising.
- Add strength training to your routine. Focus on increasing muscle strength in the torso, hips and ankles.
- Lower weight if your body is overweight or obese
- Consult to podiatrist (foot specialist) if you have flat feet to get a recommendation for special shoes that can provide additional support to reduce pressure on your shin.
