IS THERE A SPLINT IN YOUR RUNNER’S HIGH? CORRECT YOUR SHIN SPLINTS WITH PHYSICAL THERAPY 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.
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 feet while standing, walking, or running. A flat arch creates a greater risk of shin splints. • Hipmotion. 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. WHAT CAUSES SHIN SPLINTS?
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. Taping the affected area (arch of foot or leg muscles) can 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 using icemay be suggestedmultiple 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 Canyon Sports 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! PHYSICAL THERAPY CAN HELP YOU!
TAKE ADVANTAGE OF OUR RUNNING ANALYSIS PROGRAM! IMPROVE YOUR RUNNING EFFICIENCY WITH OUT SPECIALIZED RUNNING PROGRAM
Scientific analysis and training for runners is one unique specialty we offer here at Canyon Sports Therapy. To discover more about our program, consider scheduling a session to have the effectiveness of your running shoes evaluated on our state of the art treadmill before you hit the road or trail. We specialize in Running Analysis and training for both injured and non-injured runners alike. Our Running Program will help improve your running efficiency and identify biomechanical tendencies which may side line your enjoyment of this wonderful activity. Our instrumented treadmill can help identify which of your running shoes is actually working the best.
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EXERCISE ESSENTIALS A N E X E R C I S E F O R S H I N S P L I N T S
Heel Drop Stand on the edge of a stair step on your toes, lifting your heels as high as you can. Lower your heels down below the step, then return to the starting position. Repeat 6-10 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Exercises copyright of
HEALTHY RECIPE SKINNY ORANGE CREAMSICLES
Ingredients • 2 cups unsweetened Greek yogurt • 1 orange
• 1 cup pineapple chunks • 1-2 tsp. vanilla extract • 1 tbsp. honey
Instructions In a high-speed blender or food processor, combine all ingredients. Process until completely smooth. Pour into popsicle molds and freeze until solid. Try swapping the orange with different fruit. Serves 6.
*Blend in spinach for a boost of greens!Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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