![]() Hold this pose for 30 seconds and repeat it up to three times. The higher your knees lift off the ground, the more intense the stretch will be. Lean back gently and push down on your heels, using your body weight until you feel a stretch. To do it, begin in a kneeling position and place your hands on the floor behind you. The seated shin stretch targets the muscles in your lower leg to relieve shin-splint pain and prime your legs for activity. You can do many different shin-friendly stretches, but we’d like to share a few of our favorites. Stretching your calf and surrounding muscles is critical for treating and preventing shin splints. Runners should decrease distance and frequency for a while and avoid hills, uneven surfaces, and hard surfaces. When you’re off your feet, kick them up - way up - to further reduce inflammation. Apply ice or a cold compress to your shin, and consider wearing compression sleeves to reduce inflammation in your shins. Take a break from all activities that cause you pain, or swap them for low-impact exercises like swimming and yoga. When shin-splint pain sets in, start with rest, ice, compression, and elevation (RICE). ![]() Sometimes, all your body needs to recuperate is some basic TLC. Here are some simple things you can pull out of your pocket to address shin splint pain. When you get shin splintsĭespite your best efforts, shin splints can still happen when they do, you need an answer. You may also find that other types of exercise target areas in your body that your sport doesn’t normally, which can make you an overall stronger athlete. All it means is varying your movements and workouts to give your body a break from repetitive stress. That doesn’t mean you have to stop training for your marathon. Try something newĬross-training is a great way to avoid shin splints. Instead, ease into intense training over time and make sure your body is ready to handle the new demands. One of the best ways to get a shin splint is to bump up the frequency and intensity of your workouts without preparing your body. ![]() We can also help you address flat feet and high arches with supportive inserts to keep shin splints and other injuries at bay. This helps you identify and correct any issues with your form contributing to shin splints. ![]() Stop by your local running store or make an appointment with us to have your gait evaluated. We recommend replacing your shoes at the first sign of wear-and-tear or every 350-500 miles. For example, basketball, tennis, and running shoes are tailored to support those specific activities - make sure your shoes match your sport. Your shoes should also be designed for your activity. Ill-fitting shoes can cause blisters, change your gait, and make it hard to avoid injury. Evaluate your equipmentĪthletes are among the most likely to get shin splints, so choosing a solid shoe tops our list of shin-splint prevention strategies.Īt the very least, your shoes should fit properly and feel comfortable. We have all the tools you need to side-step this frustrating problem by helping you understand why shin splints happen and help you train more efficiently to avoid them. You might think that shin splints are no big deal, but leave them untreated for too long, and they can turn into a stress fracture that requires even more time off your feet.īut don’t panic - shin splints can be a passing thing if you take a cue from our orthopedic experts, David Dickerson, MD, and Shawn Denning, DNP, at Performance Orthopaedics and Sports Medicine in Toms River and Shrewsbury, New Jersey. You’re most at risk if you’ve recently intensified your activity levels and forgot to prepare your body properly. Shin splints are painful overuse injuries that occur when you engage in high-impact activity and strain your lower leg muscles, tendons, and bones. Elite runners and dancers, military recruits marching in formation, and even the stay-at-home mom going for a jog around the block can develop agonizing shin splints.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |