Are shin splints putting a dampener on your stride? The team at Rozelle Physio are here to help you
These pesky pains along your shinbone can turn a brisk jog into a painful ordeal. But what causes it? Let’s break it down:
- Overuse: Pushing your limits too far or too fast can over exert your leg muscles, causing inflammation and pain.
- Improper Footwear: Wearing shoes with inadequate support or cushioning can increase stress on your shins during physical activity.
- Sudden Intensity or Duration Increases: Jumping from inactivity to intense workouts overnight can put strain on the shins, leading to discomfort.
- Biomechanical Issues: Tight calf muscles or flat feet can alter your gait, and again, put extra strain on your shins.
But wait, there’s more! Your shin splints might be getting further aggravated from the following factors:
- Poor running form: Striking the ground with excessive force or landing awkwardly can exacerbate shin pain.
- Inadequate Warm-Ups: Skipping warm-up exercises deprives your muscles of the preparation they need to handle the stress of exercise.
- Running Surfaces: Hard surfaces like concrete provide less shock absorption, and therefore increase the impact on your shins.
- Ignoring Pain Signals: Although pushing through pain may seem heroic in the moment, it can lead to further injury and prolong your recovery!
So! With all that in mind, here are the 5 things you can do right now to say goodbye to shin splints:
- Rest: Allow adequate time for your shins to heal by avoiding activities that aggravate the pain. This is commonly running and other high-impact exercises.
- Ice: Alleviate pain and reduce inflammation by icing the affected area for 15-20 minutes at a time.
- Proper Footwear: Support your feet and legs with appropriate footwear that support and provides a cushion for your legs and feet, especially when engaging in physical activity!
- Stretching and Strengthening: Incorporate exercises aimed at improving strength and mobility of your calf muscles. The Rozelle Physio team can guide you on this!
- Take it Slow: Once the pain subsides, gradually reintroduce physical activities to your routine. Start with low-impact exercises, slowly increasing intensity and duration to avoid re-injury.
The Rozelle Physio’s are here to help you. We can assess your running technique and provide personalised exercises and techniques for pain relief.
Don’t let pain slow you down!!