Shin Splints

Are nagging shin splints holding you back from running?

Shin Splints, also known as medial tibial stress syndrome, is an exercise related injury, typically developing 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/pelvis assessed by your local Mosman Chiropractor to see if your arches could affect this

Treatment options for shin splints:

  • K taping to reduce pressure / pain levels

  • Improving joint mobility of feet/ankle

  • Changing 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 Mosman Chiropractor:

  • Stretching of all leg muscles; particularly the wall calf stretch with a bent knee

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

  • Step ups

  • Soleus (calf) squat

  • Hip hitches

  • Abdominal exercises; deadbug

  • Side lying leg lifts

Want to know more? Get in touch!
Nomad Chiropractic Mosman

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Book in online with your Mosman Chiropractors Lucy Bartlett, Kristin Webb and Sandy Ghobrial at www.nomadchiropractic.com.au

Located at: Suite 1, 563 Military Road Mosman NSW 2088 Rear entry
Ph 0491 064 117
www.nomadchiropractic.com.au

For More Information head to: www.nomadchiropractic.com.au/chiro-research