Shin splints is a common term which encompasses all facets of shin pain, it can last months or just days and here are the most effective tips to get you back on track as quickly as possible.
1. Activity
Have you increased your exercise recently?
If so this can cause an overload of the muscles and ligaments in your calves and shins contributing to fatigue and pain. It’s the body’s response to an increase in activity which it hasn’t adapted to yet.
– Some of your exercises may need to be modified or reduced for a period of time to allow the body to catch up again.
2. Footwear
How old are your runners?
The lifespan of runners vary on a number of factors including the type of surface you are on, how often you are wearing them, what activity they are used for, your weight and so on. The longevity of a runner is based on the midsole which is generally made of EVA (a soft compressible material) that gives us the ability to shock absorb. Once this has compressed we are more vulnerable to injury.
Seeing a health professional or going to a shoe store where you can be properly fitted is an important step in making sure you are getting the correct shoe for your foot posture.
3. Technique
Have you had your gait analysed?
The way we place our foot to the ground can influence which muscles are used to brace, cushion and control our foot and the rest of our body. By changing the biomechanics of your gait you can change WHICH muscles are used and WHEN they are used, which both can play a big role in reducing overload injuries.
4. Muscle tightness
Do you stretch?
Stretching properly can reduce muscle dysfunction and overloading injuries. Our ligaments shorten over time and without stretching they stay in this shortened state. This can reduce our ability to stabilise and balance thus increasing our risk of injury. Stretching also improves our range of motion which means we use our muscles more effectively and don’t therefore rely on one or two muscles to do all the work.
I hope this blog has helped you gain an understanding of shin pain and how you can combat it. If you need further advice on any of these tips feel free to get in touch, or you can book in for any of my services including run technique, foot mobilisation and manipulation, dry needling, footwear advice, gait analysis, range of motion studies and much more!
– Grace Byrnes | Sports Podiatrist | Balance Footcare
