Caitlyn Carlson explores shin splints and how to prevent them.
A recent study found that it takes, on average, 71 days to rehab shin splints. Shin splints (the term for pain that occurs on the front outside part of the lower leg) often occurs when your legs are overworked. That’s sometimes from a jump in mileage. And sometimes because your shins pick up the slack for body parts that are weak, says Dr Susan Joy, a sports and exercise medicine physician.
Protect yourself by strengthening your feet, ankles, calves, and hips, which support your shins.
Do two to three sets of 10 to 15 reps daily (but not before a run).
Toe Curls- Stand with feet hip-width apart at the edge of a towel.
- With the toes of your left foot, gather the towel and slowly pull it towards you.
- Return to start and repeat with the other foot.
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Shin’s Hurt?
Massage with ice
Freeze a paper cup filled with water, tear off the top edge of the cup, and massage with comfortable pressure along the inside of the shinbone for 10 to 15 minutes after running to reduce inflammation.
Add arch support
By ‘lifting’ the arch with insoles, you take stress off your lower legs. You don’t need to use these forever if you do strength work – think of insoles as a splint for your foot, and remove them once you’re fully recovered. Try different options available at speciality running-shoe shops.
Stretch & rest
To read the full article from runnersworld.co.za by Caitlyn Carlson click here.