Shin splints, also known as medial tibial stress syndrome, is a common overuse injury that affects many athletes and individuals who engage in activities that involve repetitive impact on the lower legs. The condition causes pain along the inner edge of the shinbone, making it difficult to engage in physical activities. One of the factors that contribute to shin splints is excessive body weight. This article will discuss how excessive body weight contributes to shin splints and how losing weight can help alleviate the condition.
How Excessive Body Weight Contributes to Shin Splints
Excessive body weight places more stress on the lower legs, including the shinbone, muscles, and tendons. When a person engages in activities that involve repetitive impact on the lower legs, the additional weight adds pressure to the muscles, bones, and joints, leading to increased strain and inflammation. This can cause pain and discomfort, leading to shin splints.
Additionally, excess body fat can interfere with proper biomechanics and gait patterns. This is because the added weight increases the force and pressure on the feet and legs, leading to altered mechanics when walking, running or jumping. When this happens, the foot and ankle may not be able to absorb shock efficiently, leading to increased impact and strain on the lower legs. This increases the risk of developing shin splints.
How Losing Weight Can Help with Shin Splints
Losing weight can help alleviate shin splints by reducing the amount of stress placed on the lower legs. When a person loses weight, they reduce the amount of force and pressure placed on the legs, making it easier for the muscles, tendons, and bones to handle the load of physical activity. This reduces the risk of developing shin splints and makes it easier for individuals who already suffer from shin splints to engage in physical activity without pain and discomfort.
Moreover, losing weight can help improve biomechanics and gait patterns. By reducing body fat, the force and pressure on the feet and legs are also reduced, allowing for more efficient absorption of shock. This helps improve walking, running and jumping mechanics, reducing the risk of developing shin splints.
How to Lose Weight to Alleviate Shin Splints
If you suffer from shin splints due to excessive body weight, losing weight can help alleviate the condition. Here are some tips to help you lose weight and reduce the risk of developing shin splints:
- Increase Physical Activity
One of the most effective ways to lose weight is to increase physical activity. Engaging in regular exercise helps burn calories and reduce body fat. However, it is important to start gradually and choose low-impact activities such as cycling, swimming, or walking, especially if you are suffering from shin splints. Gradually increase the intensity and duration of your workouts as you become stronger and your shin splints improve.
- Follow a Healthy Diet
A healthy diet plays a significant role in weight loss. A balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein can help reduce body fat and support muscle growth. Avoid processed and high-fat foods and limit your intake of sugar and salt.
- Get Adequate Rest and Recovery
Adequate rest and recovery are essential for weight loss and preventing shin splints. Make sure you get enough sleep each night, as sleep deprivation can interfere with weight loss and recovery from physical activity. Also, allow your body to rest between workouts and avoid overtraining, which can increase the risk of injury.
- Seek Medical Attention
If you are suffering from shin splints, seek medical attention. A healthcare professional can help diagnose the condition and recommend appropriate treatment, such as rest, ice, compression, and elevation. They can also help create a customized exercise and weight loss plan to help alleviate shin splints and reduce the risk of developing them in the future.
- Work with a Physical Therapist
Working with a physical therapist can also help alleviate shin splints and aid in weight loss. A physical therapist can help you identify muscle imbalances, gait abnormalities, and other issues that contribute to shin splints. They can also provide you with specific exercises and stretches to help strengthen weak muscles and improve flexibility, reducing the risk of developing shin splints.
6. Consider More Drastic Options
Some individuals may benefit from weight loss medications or bariatric surgery. There is also a growing interest in virtual bariatric surgery, which is a new trend offering a non-invasive alternative to gastric band surgery.
In this procedure, a hypnotherapist induces a hypnotic state in the patient and convinces them that they have undergone a gastric band surgery. As a result, the person begins to eat less subconsciously, as they believe that the band around their stomach is limiting their food intake. There are also self-hypnosis programs available, like the Neuro Slimmer System, which can be used at home. This approach has been supported by scientific research, as the Journal of Consulting and Clinical Psychology reported that individuals who underwent hypnosis lost an average of 17 lbs, compared to only 0.5 lbs for those who followed a diet alone. This demonstrates that hypnosis can be 30 times more effective than traditional weight loss advice.
If you want to learn more about this approach, you can check out Neuro Slimmer’s website here – www.neuroslimmer.com