How to Treat Shin Splints for Dancers
Shin splints, known medically as tibial stress syndrome, refer to a pain in the lower legs, along the shinbone. A number of factors cause shin splints, the most common of which are flat fleet, improper arch support and repetitive pounding on a hard surface. Dancing often involves high-impact jumps and sprints that cause shin splints to flare up and cause sharp pain in your lower legs. Proper treatment of shin splints can enable you to continue dancing as normal.
Instructions
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Stop dancing when you feel the onset of shin splint pain. Do not return to your dance routine until you have relieved the pain caused by your shin splints.
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Purchase a pair of specialty dance shoes. Look for ones with high arch support, or buy insoles to fit in your current pair. Improper arch support is detrimental to shin splints. Visit a foot specialist to have an imprint taken of your feet so he can make a pair fitted just for your arches.
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Ice your shins. Apply ice packs for 20 minutes, once in the morning and once at night. This helps relieve the pain and swelling caused by shin splints.
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Massage your shins after each icing session. This returns heat to the area by increasing blood flow and further helps relieve pain.
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Return to dancing once the pain subsides. Before dancing, massage both shins for 10 minutes and stretch your legs for at least 20 minutes. Stretch and massage both sides equally.
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Ice each shin for 10 minutes after dancing. This will help reduce any swelling caused by your dancing session and reduce the chance of pain continuing to the next day.
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Tips & Warnings
Consult with your health care professional before attempting to self-treat your shin splints.
References
- Photo Credit Jupiterimages/Brand X Pictures/Getty Images
