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.
Health+Fitness N E W S L E T T E R
How PT Can Help How physical therapy can help your shin splints Healthy Knees Get back to working out pain-free OUCH! IS THERE A SPLINT IN YOUR RUNNER’S HIGH? Exercise Essentials Try These Exercises You Can Do Indoors
Health+Fitness N E W S L E T T E R
CORRECT YOUR SHIN SPL INTS WI TH PHYS ICAL THERAPY OUCH! IS THERE A SPLINT IN YOUR RUNNER’S HIGH?
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 speakwith someone about howphysical 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. • 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 feetwhile standing, walking, or running. A flat arch creates a greater risk of shin splints.
• Hipmotion. This can be related to sport or general gait, inwhich the hipsmove through a greater range thanwhat 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 haveweak ankles, hips, or core muscles, you may be at a greater risk of developing shin splints. This can be corrected through strength training exercises.
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HOW PHYSICAL THERAPY CAN HELP YOU The causes of shin splints are vast, but your physical therapist can help you figure out the root of the problem. He or shewill 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:
• 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, whichmay 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 youwill 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 aggrevated your shin splints until you are healed. At Iberia Sports & Rehab, 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!
• 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.
CAN’ T GET TO THE GYM? TRY THESE EXERCISES AT HOME!
PRONE ALTERNATE LEG While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allowyour spine tomove the entire time. Alternate 20 times.
CLAMSHELLS Lie on your side with your hips at 45 degrees and your knees bent to 90 degrees. Your heels are in line with your head, torso, and hips. Rotate your hips and knees apart (like a clamopening) while remaining contact with your heels. Keep the top hip parallel with the ceiling. Lower your leg to the starting position and repeat on other side. You should feel a stretch in the outer hip of your top leg. Repeat 10 times on each side.
SAY HELLO TO HEALTHY KNEES Get Back To Working Out Pain-Free!
Formanypeople, knee pain can be awayof life, limiting theirability to climb stairs, squat down to get something off the floor, enjoy longwalks, shopping and a host of other daily activities. The knee joint is one of the most complicated joints in the body and has to bear up to 6 times your body weight with running or jumping. This incredible joint has to move over a million times eachyear and over 80million times over a lifetime.This is also the reasonwhythings can gowrong, causing injury and pain. Just like taking care of your heart, your joints needattention tomaintainahealthystate. Here are easyways foryou to take care ofyourknees, avoiding arthritis and other joint problems: 1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints can be balanced, allowing your joint to bend, rotate and for your patella (kneecap) to track properly. 2. Keep themuscles aroundyourhips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger gluteals and quadriceps, tend to have less back pain and more ability to do daily activities.
3. Exercise regularly. While this is good for the whole body, the knees especially need exercise to keep their cartilage healthy. The cartilage does not havemuch blood supply and requires its nutrition from joint fluid. Most of the joint fluid absorbs into the cartilage only through movement and compression of the knee. Therefore, it is important to do weight bearing exercises such aswalking, running and other sports. However, if you have arthritis, it is advised to do less impact activities such as biking, ellipticalmachines, aquatic exercises, etc. Having a regular Physical Therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. Ifyoudohave arthritis or have had surgery, then a regular Physical Therapycheck-up is especiallyimportant. Ifyour attention is on that sore knee, then it is timeyou called us for a free knee joint analysis. Talk to one of our expert physical therapists todayand see how life can bewith freelymoving knees. Ifyou suffer fromback pain, orwould just like to move better thanyou used to, call Iberia Sports &Rehab todayto learnmoreabout howphysical therapy can help you LIVE LIFE Pain-free!
TRY THIS DELICIOUS HEALTHY RECIPE! INGREDIENTS • Four medium-sized zucchinis • One 5oz log of goat cheese • 1-2 cups of marinara sauce • Chopped parsley DIRECTIONS Preheat oven to 400 degrees. Slice zucchini lengthwise and scoop out seeds. Season to taste with salt and pepper. Place on baking sheet. Using 1/2 of the goat cheese, spread small amount into the zucchini and cover with marinara sauce. Drop dots of remaining cheese over the marinara, bake until cheese is soft andmarinara is bubbling (about 20 minutes).
STAYING MOYIVATED TO EAT HEALTHY THIS SUMMER!
Use these handy tips to keep yourself eating right this summer: 1. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 2. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self- stable. When looking for an afternoon snack, stick with something from the fridge (non-fat
greek yogurt, fruit, veggies with hummus, edamame, etc.) 3. Try new foods. Eating the same meal every night can get old. Look for newhealthy recipes online, in cookbooks ormagazines so you don’t get bored with eating healthy. 4. Eat something every 2-3 hours. This keeps yourmetabolismrunning and alsomakes sure you don’t overeat after work. 5. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.
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