HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
Correct Your Shin Splints with Physical Therapy IS THEREASPLINT IN YOURRUNNER’SHIGH?
How Physical Therapy Can Help • Patient Results Exercises To Relieve Pain • Win A Gift Card
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
IS THEREASPLINT IN YOURRUNNER’SHIGH?
Correct Your Shin Splints with Physical Therapy
• Body mass. If you have a BMI greater than 20.2, your probability toward developing shin splints may be higher. • Overpronation. This is also referred to as the act of flattening the arches of one’s feet while standing, walking, or running. A flat arch creates a greater risk of shin splints. • Hip motion. This can be related to sport or general gait, in which the hips move through a greater range than what is typical. This is common in sports such as dance, gymnastics, or cheerleading, but can also be due to an abnormality in the way one walks. • Improper shoes. Wearing shoes that are ill-fitted or that don’t provide proper arch support can increase your risk of shin splints. • Lack of stretching . If you complete a run or workout without warm-up and cool-down stretches, your muscles and tissues can become irritated, increasing your risk of shin splints. • General weakness. If you have weak ankles, hips, or core muscles, you may be at a greater risk of developing shin splints. This can be corrected through strength training exercises.
Is your runner’s high being stifled by pain in your shins or legs? Do they tend to throb after your daily jogs, or ache simply after moving quickly to catch up with someone? If so, you may be experiencing shin splints. Shin splints, also medically referred to as “medial tibial stress syndrome,” occurs when there is excessive stress on your shinbone and its surrounding tissues. These tissues connect your muscles to your bones, and when they become inflamed, it can become painful. They are most common in runners, due to the stress of impact that the shins face while running; however, shin splints can present themselves in anyone whose lifestyle includes substantial physical demand. Shin splints can be painful and debilitating toward your daily life, but physical therapy can fortunately help alleviate the pain and correct the condition. To speak with someone about how physical therapy can help fix your shin splints, call our office today! CAUSES OF SHIN SPLINTS: There are many common causes of shin splints, including, but not limited to: • Previous injury. If you have had a foot, leg, or shin injury in the past, your risk of shin splints may be heightened. • Sport participation. Some sports have a higher risk of shin splints than others, especially those with high levels of running and/or jumping.
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HOW PHYSICAL THERAPY CAN HELP:
The causes of shin splints are vast, but your physical therapist can help you figure out the root of the problem. He or she will complete an extensive evaluation process with you, noting your painful areas and testing the abilities of your current physical motions. This may include anything involving stretching, flexibility, gait, mobility, and range of motion. From there, your physical therapist will create a treatment plan based on your needs. Treatment plans for a specified shin splint condition may include, but are not limited to: • Manual therapy. Hands-on massage of the painful area and its surrounding areas, in order to ease stress off of the injured tissue. • Light exercise. These exercises can serve several functions. They can be used to increase the strength and/or range of motion of the hips, arches, or shins, in order to decrease overpronation and stress on the lower leg. They can also be used to stretch the muscles around the shin, in order to reduce inflammation. This may also include single-leg exercises, such as squats, reaching, or heel raises. • Modified technique. Sometimes, shin splints can be a result of poor technique with gait or sports. Your physical therapist may work with you to modify your take-off/landing techniques, or your leg and foot control while walking or running.
• Taping/compression. Your physical therapist may suggest taping the affected area (arch of foot or leg muscles) to promote healing and compress the affected muscles. • Ice. Ice healing may be prescribed, in order to decrease pain and inflammation. Depending on the severity, your physical therapist may suggest icing multiple times a day. • Footwear suggestions. Your physical therapist may provide you with supportive or orthotic footwear suggestions, which may help speed up your shin splint recovery and decrease the risk of them in the future. • Rest. An important part of your physical therapy treatment will be rest, although you will also be participating in important stretching and light exercises with your physical therapist. Your physical therapist may suggest taking a short break from the activity or exercise that aggravated your shin splints until you are healed. At Advance Physical Therapy, we are dedicated to assisting you in your healing journey, and making it as comfortable for you as possible. If you believe you may be suffering from shin splints, give us a call today. We will help you get back on your feet in no time! Sources: https://ptandme.com/7-ways-physical-therapists-treat-shin-splints/ https://www.moveforwardpt.com/SymptomsConditionsDetail.aspx?cid=2490a5b7-f185-44ed-a6b1-5518984c902d https://www.webmd.com/fitness-exercise/shin-splints#1
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We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.
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Exercise Essentials Try these exercises to relieve pain.
Relieves Leg Pain
I’m back on the track running with no pain at all!
Before therapy, I had to stop exercising and running because the pain in my shins was
just too unbearable! I’m so glad I chose to come to Advanced Physical Therapy of Newton. I’m back on the track running with no pain at all! I’m so happy they were able to get me back to doing what I love.
So appreciative to them for that!” - M.M. Overall I feel so much better!
Before therapy, my shin hurt a lot before whenever I would run or go up and down
the stairs. Also, it would hurt when I stopped running. Since therapy, my shin feels so much better now. When I run, it doesn’t hurt anymore. It also does not hurt when I put pressure on it anymore. Overall I feel so much better.” - M.S. Since therapy, I have no more pain! It felt like it was going to give out when I stepped up or down. The pain would radiate down my leg from my hip while sitting with legs on the ottoman or when lying in bed on my back or side. Since therapy, I have no more pain. I don’t have anymore issues with the pain radiating through my shin and ankle. My entire leg is a lot more stronger as well.” - J.E. Before therapy, I had pain and weakness in my right hip down through the shin and ankle.
F ORWARD B END - LONG S I T T I NG Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 15 seconds, repeat 3 times.
Relieves Hip Pain
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SACRA L STR E TCH Squat deep. Keep your knees behind your toes. Use elbows to push knees wide. Hold for 15 seconds, repeat 3 times.
Exercises copyright of
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