Campus Commons Physical Therapy - March 2023


Picture this: You’re going for a two-mile jog through your neighborhood. You hit your halfway point when, all of a sudden, you notice a dull pain forming in your shins. You try to power through, but the pain increases until it’s too much to bear, and you have to stop your workout. This pain can last for days or longer and is commonly referred to as shin splints. There are two types of shin splints that runners often experience. Anterior shin splints are caused by irritation to the tibialis anterior, and pain is often felt at the front of the shin. Posterior shin splints are caused by irritation to the tibialis posterior, and the pain will be felt along the back of the shin. Shin splints usually start as dull pain before turning worse. You may notice some swelling, and you may experience pain in your shins by simply pointing your toes or stretching your ankle. In most cases, shin splints occur due to overuse of the muscle during high-intensity or impact exercises.

key when recovering from a shin splint, so don’t partake in any activities that may worsen your condition. You can also apply ice to the area, which

will help reduce inflammation and ease the pain. Stretching the area and rolling a tennis ball or foam roller in massage-like patterns can help as well. After you’ve recovered from your shin splints, you might want to take some extra precautions to ensure they don’t return. Check your shoes to ensure they’re still providing proper support. Warm up before you exercise, and don’t go too extreme too quickly. If you try to do too much before your body is ready, you risk re- injuring yourself. Shin splints can be debilitating, especially if you’re a regular runner. Do what you can to prevent them, and give us a call if you start to experience pain or discomfort due to shin splints. We’d be glad to help you free yourself from shin splint pain.

If you’re dealing with pain from shin splints, there are some things you can do for relief. First, you need to get off your feet. Rest is


Classic Cabbage Rolls

Inspired by

INGREDIENTS • 1 medium head cabbage • 1 1/2 cups chopped onion, divided • 1 tbsp butter • 2 14.5-oz cans Italian stewed tomatoes • 4 garlic cloves, minced

• 1 cup cooked rice • 1/4 cup ketchup • 2 tbsp Worcestershire sauce • 1/4 tsp pepper • 1 lb lean (90%) ground beef • 1/4 lb Italian sausage

• 2 tbsp brown sugar • 1 1/2 tsp salt, divided

DIRECTIONS 1. In a Dutch oven, cook cabbage in boiling water for 10 minutes; drain. Rinse in cold water; drain. Remove 8 large outer leaves; set aside. 2. In a large saucepan, sauté 1 cup onion in butter. Add tomatoes, garlic, brown sugar, and 1/2 tsp salt. Simmer sauce for 15 minutes, stirring occasionally. 3. In a large bowl, combine rice, ketchup, Worcestershire sauce, pepper, and remaining onion and salt. Crumble beef and sausage over mixture and mix. 4. Remove thick vein from cabbage leaves for easier rolling. Place 1/2 cup meat mixture on each leaf; fold in sides. Starting at an unfolded edge, roll leaf to completely enclose filling. Place rolls seam side down in a skillet. Top with sauce. 5. Cover and cook over medium-low heat for 1 hour. Reduce heat to low; cook 20 minutes longer or until a thermometer inserted reads 160 F.

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