By Dr Karli Plowright - Nomad Chiropractic Mosman
(Family Wellness Chiropractor + Exercise Scientist)
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!
Book online to get assessed; and get to help with your shin splints!
Till next time,
Chiro Karli :)
Nomad Chiropractic Mosman
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Book in online with your Mosman Chiropractors Lucy Bartlett, Olly Kerr, Kristin Webb and locum 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
*Note: Karli Plowright moved back to WA in December 2022 and as such is no longer a practitioner at Nomad Chiropractic in Mosman. All of the practitioners at Nomad Chiropractic are trained in the above.