Well there's no doubt summer came around quick and if you're trying to do the mad dash to tone up the wobbly bits by hitting the pavement like me, then you maybe experiencing some back lash like Shin Splints.
I have been trialling the app 'Couch to 5k' running program (highly recommend it) which teaches you how to build up your running endurance over a period of 9 weeks.
Unfortunately shin splints have been my side affect so thought I'd share some info on it that maybe helpful to others.
CAUSES Shin splints can be caused by a number of factors working in combination. These factors include:
- The symptoms and signs of shin splints can include:
- Aches and pains are felt along the shinbone
- The area is tender and sore to touch.
- The overlying skin may be red and inflamed.
- The pain may be felt before, during or after running.
PREVENTION Ways to reduce the risk of shin splints in future include:
- Overuse – exercising too hard or trying to exercise beyond your current level of fitness can strain muscles, tendons, bones and joints. Overuse is one of the most common causes of shin splints.
- Flat feet – the shin muscles are involved in maintaining the instep or arch of the foot. Flat feet can pull at the shin tendons and cause slight tearing.
- Incorrect technique – poor running form, such as ‘rolling’ the feet inwards (pronation), can strain the muscles and tendons.
- High impact activities – the impact of running on hard or uneven surfaces can injure the shin muscles and tendons.
- Running shoes – wearing the wrong type of shoe while running can contribute to shin splints.
TREATMENTFortunately for me and you, I can treat shin splints using a combinations of Bowen Therapy and Applied Myosketal Therapy there are some great moves to ease the pain and discomfort of this condition.
- Thoroughly warm up before exercising and include plenty of slow, sustained stretches in your cool down.
- Incorporate a regular routine of stretching into your fitness program.
- Strengthen the muscles of your lower legs with specific exercises.
- Choose flat, softer surfaces to run on, such as running tracks or grassy ovals.
- Reduce the intensity of your training.
- Place shock-absorbing insoles in your running shoes.
- Make sure you wear proper running shoes and replace them before they wear out.
- Cross-train with low-impact activities such as cycling, swimming or walking.