Are nagging shin splints holding you back from running?

Shin Splints, also known as medial tibial stress syndrome, is an exercise related injury, typically felt after physical activity - most commonly running, repetitive activity or being overworked. The pain usually is felt on the inside of your shin bone and can be explained as sharp/throbbing pain during and after exercise and can be aggravated by touching the sore spot.

Ways to avoid shin splints

• Warm up / stretch before exercising.

• Don't over do it when initially starting exercising, increase slowly.

• Be aware when changing your floor surface or route - ie hills may increase the chance of shin splints.

• Wear proper footwear.

• Get your feet/knees/hips and/or pelvis assessed by your local Edgewater Chiropractor Karli.

Treatment options

• K taping to reduce pressure / pain levels.

• Improving joint mobility of feet / ankle.

• Improving hip range of motion.

• Optimal loading, rather than resting.

• Ice.

• Stretching.

• Ibuprofen to reduce swelling and pain.

For rehab exercises you want to start slowly and build up. Rather than going for a run with your team or by yourself do some homecare rehab as recommended by your Edgewater Chiropractor Karli;

• Stretching of all leg muscles; particularly calf stretching with a bent knee.

• Cross training exercises - swimming, biking, minimal impact activities.

• Step ups.

• Soleus (calf) squat.

• Hip hitches.

• Abdominal exercises; deadbug etc.

• Side lying leg lifts.

If you are wanting to recover faster from this or are wanting to improve range of motion in your running to prevent injury get in contact with us at Form Chiropractic by booking online here or email us at formchiro@gmail.com or call / text us on 0497 358 214.

Hope to see you soon either in the clinic or down at the Saturday morning Medicare Joondalup Park Run.