My shaving hurt after the run. Could it be shin rails?

If you started running for the first time, you started again after a break or your training is more intense, maybe you felt it. Tedious, troublesome pain after shaving after exercise.

Should you push? Could it be a sign of something more stern?

Golen rails are one of the The most common and preventing injuries among runnersIs it modern or experienced.

The good news is that they can usually be effectively treated in a few weeks. But it is vital to recognize when to take a break. Knowledge of straightforward treatment and prevention of shin rails can prevent more stern injury and restore you faster.

What are shin rails?

The shin rails, medically known as the medial tibial stress syndrome, are repeated damage to abuse.

They cause pain along the inner border of the tibia (shinbone), usually caused by repetitive stress on the bottom of the leg. Your leg may also feel dainty or fluffy.

The shin rails are Type of periositiswhich means inflammation of the bone lining tissue. Pain often disappears with rest, but quickly returns after resumption of activity.

This type of injury is particularly common in sports such as football, rugby and athletes 4% and 35% of athletesAND up to 20% of runners. It can also affect dancers and Military recruiters.

What exposes you to risk?

Golen rails may appear shortly after sudden changes in Your physical activity or practice routine.

For example, you may have started exercising more often or longer, or more intensively (such as running uphill or for longer distances).

Various factors can add fuel to the fire. Basically, they belong to two types:

In addition to sudden training in training, the risk associated with activity includes playing sports or running on challenging surfaces or exercises Badly designed shoes. For example, Studies of soldiers They showed that exercises in inadequate or worn shoes raise the risk of abuse of injuries in the lower legs, including a shin rail.

Diet may also matter. There is evidence You don’t eat enough calcium It can make you more susceptible to shin rails. AND Vitamin D deficiency. It can also contribute because it is necessary for calcium absorption.

Biomechanical risk may include Higher body mass index (BMI)having one leg longer than the other, tight muscles of the calf or flat feet (low or extremely inelastic arches).

If you are The feet roll too much when you walk or run – often called flat feet or fallen arches – you are also more susceptible.

While some studies suggest Athletes It may experience shin rails more often than men, we need more research to fully understand why.

In low, shin rails are not only a bone problem. They reflect the intricate mismatch between how much or you train challenging and how your body tries (and sometimes fails) to adapt.

How can I say if it’s something worse?

The shin rails are usually smaller than stress breaking. This is Small crack In the bone caused by a repetitive impact or abuse and usually requires a longer recovery period.

Often breaking stress causes acute, located pain This deteriorates with activity, and maybe even hurt at rest or after touching.

A straightforward test can support you decide whether to operate additional advice: if you can’t Jump on one leg About ten times without acute pain, it’s time to talk to a physiotherapist, sports doctor or podiatr.

They can assess your symptoms and suggest treatment options. Imaging, such as X -rays or MRI It can be used to exclude more stern conditions.

Treatment: rest, rehabilitation and return

The first and most vital treatment is rest. Usually the shin rails disappear three to four weeks. Continuation of training during the healing process will only extend regeneration and raise the risk of more stern injuries.

Other effective strategies include:

You will want to be painless for at least three weeks Before the gradual resumption of exercise routine.

After returning, go slowly and gradually build the amount and intensity of exercises.

Prevention is the best treatment

The prevention of shin rails involves balance and preparation. Here are some tips based on the evidence:

https://www.youtube.com/watch?v=EMirjzms7zw