How to prevent shin splints when playing basketball


How to Prevent Shin Splints

  1. Be pain-free for at least 2 weeks before returning to your exercise routine.
  2. Do not overdo your exercise routine. …
  3. Warm up and stretch before and after exercise.
  4. Ice your shins after exercise to decrease swelling.
  5. Avoid hard surfaces.
  6. Wear proper shoes with good support and padding.

Is it OK to play basketball with shin splints?


Never Play Through the Pain A stress fracture in the tibia or fibula bones of the lower leg can feel exactly like shin splints, so Dr. Shani urges athletes not to ignore lower leg pain and especially to never “play through the pain.”

Do NBA players get shin splints?

Dr. Azar says the NBA players he treats rarely get shin splints since they do so much preventive work.

How do NBA players deal with shin splints?

Shin-splint pain can be treated with ice packs applied to affected area for 20 minutes, stretching of the lower-leg musculature and use of over-the-counter analgesics.

Can shin splints be prevented?

Most cases of shin splints can be treated with rest, ice and other self-care measures. Wearing proper footwear and modifying your exercise routine can help prevent shin splints from recurring.

Why do my legs hurt when I play basketball?

Muscle strains in basketball players Muscle strains, or muscle pulls, occur when an athlete stretches the muscle beyond its normal limit, or when a load is placed on the muscle and it is not strong enough to counteract. This results in a strain or tear of the muscle fibers.

How do you heal shin splints?


How Are They Treated?

  1. Rest your body. It needs time to heal.
  2. Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
  3. Use insoles or orthotics for your shoes. …
  4. Take anti-inflammatory painkillers, if you need them.

Why do my legs hurt so much after playing basketball?

This muscle soreness is a protective response that the body uses to prevent further damage. Usually this response is present 24-72 hours after a strenuous exercise event, but in a competitive athletes world they don’t have the luxury of resting for 3 days after each game!

Why do athletes get shin splints?

Shin splints develop from repeated stress to the shin bone by the pulling and tugging of the muscles and connective tissues in the lower leg. Frequent, repetitive pressure from running and jumping can cause the shin bone to become inflamed (swollen or irritated) and weakened.

How do you stretch your shin muscles?

Seated shin stretch

  1. Sit on a chair and lower one knee until it extends in front of the other and the toe extends into the ground.
  2. Gently shift the body weight forward with the toe planted on the ground until there is a stretch in the shin.
  3. Hold for 15–20 seconds, then repeat three to five times.

Is a hot bath good for shin splints?

When dealing with this injury, ice and cold therapy is the only way to go! While heat can exacerbate inflammation, icing your shins several times a day can help to noticeably reduce pain and swelling.

How do you get rid of shin splints in 5 minutes?

Should I run through shin splints?


Continuing to run with shin splints is not a good idea. Continuing the exercise that caused the painful shin splints will only result in further pain and damage that could lead to stress fractures. You should either eliminate running for a while or at least decrease the intensity with which you train.

Are push ups good for basketball?

The push-up is a great exercise for basketball. It strengthens your upper body (and core), which improves your ability to move off-ball.

Does basketball tone your body?

Playing basketball helps to strengthen your shoulders and tones your triceps and biceps. The constant tugging and pushing of muscles against bone while playing this game increases your upper body strength. Jumping, running and other physical activities improve bone health and tone every inch of your body.

Why do my lower calves hurt when I play basketball?

Shin splints are described as pain in the lower leg. The pain is often just caused by overuse and doesn’t require serious treatment. To treat shin splints, follow the RICE principles (Rest, Ice, Compression and Elevation), stretch before exercising and do low resistance strengthening exercises for the lower leg.

How do you strengthen your shin bone?

How long do shin splints take to heal?

Know that shin splints can take 3 to 6 months to heal. Do not rush back into your sport or exercise. You could injure yourself again.

Is shin splints common in athletes?


Shin splints are a common injury athletes and non-athletes alike experience due to stress on the connective tissues – muscles, tendons and bone tissue – that surround the shinbone. This stress causes inflammation, which in turn causes pain that radiates up and down the front of the leg.

What can athletic trainers do for shin splints?


Alternate training days to prevent strain on muscles and bones (i.e. legs one day, core the next) If you suspect you have a shin splint, consult a medical professional and use the PRICE principles (protection, rest, ice, compression and elevation)to reduce initial pain and inflammation.

Will Paul George have surgery?

Clippers forward Paul George may need to undergo elbow surgery for a torn UCL, according to ESPN’s Brian Windhorst. George has played just two games since suffering the elbow injury on Dec. 8.

How old was Paul George when injured?


George, 24, suffered the shocking injury in the fourth quarter of the USA Men’s Basketball instrasquad showcase held in Las Vegas. While George, Sr. said "it’s possible" that his son will miss the 2014-15 season, the timetable will be judged after he returns to Indianapolis on Monday and visits local doctors.

Can you jam your leg?

A break, such as a lower leg fracture, may occur when a bone is twisted, bent, jammed, struck directly, or used to brace against a fall. Pulling or pushing bones out of the normal relationship to the other bones that make up a joint (dislocations).

Do Epsom salts help shin splints?

Epsom salt, when dissolved in water, separates into magnesium and sulfate. Magnesium is known for improving blood circulation in your body and aids in muscle regeneration. Sulfate can aid in your body’s recovery process. If a 15-minute soak doesn’t help with shin splints, these 8 additional tips can help.

Does tape help with shin splints?

Kinesiology therapeutic (KT) tape may help prevent and treat shin splints. KT tape may also help stabilize the muscle around the shin and improve blood flow. Using tape provides compression, which may help to boost circulation and reduce pain. You can use KT tape in conjunction with other healing modalities.

Do shin splints hurt while resting?

Symptoms of shin splints generally get worse with activity and ease with rest. Pain may be worse when you first get up after sleeping as the sore tibialis muscle shortens while you rest, and it stretches painfully when you put weight on your foot.

What stretches to do to prevent shin splints?


For a kneeling stretch, kneel on a mat with your buttocks directly over your heels. The tops of your feet should be flat on the floor. Hold this stretch for 15 to 30 seconds, but beware of any pain. While this should stretch your shins, it shouldn’t place any strain on your knees.

How do you get rid of shin splints without stopping running?


How To Treat Shin Splints For Runners – Without Stopping Your Training

  1. Overuse is the number one cause. …
  2. Cross Train – You can take a break from running so often by cross training more! …
  3. Run on Different Surfaces – If you can, run on softer surfaces like grass or dirt.

Can I lift weights with shin splints?

Recovering from shin splints or other injury is a good time to gain the benefits of strength training, which if done deliberately, can also provide cardiovascular benefits.

Can shin splints heal while running?

Technically, you CAN… but you probably shouldn’t. For many runners who try to continue running with shin splints, the best case scenario is that they prolong the injury as they’re not giving the injured tissue an opportunity to heal.

Do basketball players do pull ups?

While the lower body is more important for a basketball player, the upper body should not be neglected. Since you don’t have a lot of time to spend on this part, you need an exercise that works the entire upper body at one time. For this purpose, pull-ups are ideal.

Should basketball players squat?


Front Squats Having leg strength is crucial when you are a basketball player. The front squat is a great weight training exercise to achieve this strength.

What muscles do basketball players use?

Upper Body The shoulder, chest, biceps and triceps are all muscle areas that basketball players use during play. The triceps are a critical muscle when shooting long-range baskets such as three-pointers. Building triceps muscles helps players who shoot well from close distances but struggle with deep shooting.

Is playing basketball a good leg workout?

You’ll do plenty of running when you play basketball, which helps you strengthen a variety of lower-body muscles. As you run, the gluteus maximus, hamstrings and hip adductors combine to extend your hips, while the iliopsoas, tensor fasciae latae and rectus femoris are among the leading hip flexors.

What happens if you play basketball everyday?

Playing basketball helps to improve motor coordination, flexibility, and endurance. It also encourages speed, agility, and strength. These skills are shown to have a positive effect on promoting a healthy body weight and encouraging more physical activity, which can enhance cardiorespiratory fitness and self-esteem.

Is basketball enough cardio?


It’s designed that way. Basketball is such an effective workout because it combines cardiovascular exercise with plyometrics, also known as “jump training”, which is a high-intensity leg workout that combines stretching and strength training through repetitive jumping.

Do calf raises help shin splints?


Therefore, the most effective strengthening exercises for strengthening your shins and preventing shin splints are going to be calf raises and hip abductor strengthening exercises.

Does hitting your shins make them stronger?

Repeated striking stimulates the bones to respond by strengthening and adding density. Just like working out with weights builds muscle, the impact of repeated striking on the shins will build bone. That’s just how the body works. Humans are made to adapt when given enough training, time, rest, and nutrients.

Do NBA players take showers after games?


After the game is over, the players are not only tired from all the expended calories on the floor, but also travelling and pre-game obligations. Therefore, immediately after taking a shower, they hop into ice baths and cryotherapy chambers to regenerate their body and relax after a stressful day.

Should you stretch after basketball?

Stretching is an essential part of successful basketball. A good stretching routine can help to minimize muscle imbalances, prevent injury and improve your basketball performance.

Do NBA players fly or drive?


When it comes to home games, players travel privately. Most of them have luxury cars and players use private keys or helicopters to avoid crowds. There is no big dilemma when it comes to traveling to visiting fields. NBA teams travel by plane to visit another arena, and ride the team plane back home.

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