Category: Injuries

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Shin Splints – Causes And Prevention

Over the past 3 years I have coaches over 100 people. Some of them are still around. Shin splints was one of the problems some of my clients came to me with.

Shin splints is a term used to describe pain in the front of the lower legs, the shins. They are over-use injuries

 

Shin splints possible causes

  • running on hard surfaces
  • incorrect running technique
  • striking the ground aggressively constantly
  • running with the wrong or worn shoes
  • overweight
  • weak ankles
  • tight calf muscles
  • over pronation (foot rolls outwards when it lands on the ground)
  • intense periods of exercise when your body is not used to it
  • incorrect use of the body (technique when training and how you use your body daily)

 

Shin splints self care

Running or exercising through the pain can be dangerous. It may not be very painful at the beginning but it can get worse.

  • rest, take a break from the activity that causes the pain (you can still do low impact activities or cross training) – this will help you recover faster
  • stretch your muscles
  • avoid training and running on hard surfaces (I take my clients on the ground when we run and are able to)
  • build up your training gradually (throwing yourself into intense training all of a sudden is a recipe for injuries)
  • work to improve your ankles strength
  • stretch your Achilles tendon and your calves – gently
  • mobility and flexibility (essential for a fit and strong body)
  • foam rolling calves – gentle (it works for some people)
  • ice (no more than 10 min at a time and not on direct skin, 3 times a day)
  • replace worn out shoes

 

Shin splints prevention

Here are some guidelines

  • avoid running on hard surfaces all the time
  • make sure your shoes are correct for you
  • change shoes when they worn out
  • stretch Achilles tendon and calves muscles
  • stretch your whole body in fact
  • foam rolling – calves, glutes, quadricepts, hamstrings, everything, it’s good to release tension in the body
  • variation of movement – don’t stick with the same routing for months, practice different activities to train your body from different angles
  • correct training errors – you need an experienced Coach for this; the way you use your body not only when exercising but throughout your day can, in time, lead to overuse injuries (here is an example)

 

These are just some general guidelines. I hope this will help you. Leave a comment below if they did.

Things for you to try and see how they work. For some people some things work while others don’t. If you seek advice I’d be more than happy to talk to you. Message me here. 

Of course if the pain gets worse or swelling gets worse see a doctor, it can be more serious.

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How To Reduce The Risk Of Ankle Injury

Ankle injuries, sprains and strains, are very common regardless of whether you exercise, practice a sport or simply walk down the street. Has it ever happened to you?

There are several ways to treat ankle injuries at home as NHS suggests: protection, rest, ice, compression and elevation.

But how about we learn how they happen and how to keep your ankles “fit” and reduce the risk of sprains and strains.

The most common ways to reduce the risk is to wear the correct type of shoes for the activity and warm up properly before workout.

But how many times will you warm up before stepping on the side of the road or twist your ankle while wearing high heels? As if you planed to do it.

Ankle sprains and ankle strains often occur if you change direction or speed suddenly, fall or land awkwardly.

To ensure your muscles, ligaments and tendons are prepared for “the unexpected” you can do a number of simple things…..throughout the day, no need to take time out of your schedule:

  1. Stand on one leg, balance – to strengthen the ankle and foot stability muscles; you can do this while talking to your friend on the phone or watching tv (make sure you are aware of what is around you, in case you lose balance and fall; safety first)
  1. Ankle rotations – for ankle mobility; may seem too simple but done regularly while you sit on the tube it can make a difference…..if you actually do it; turn off your facebook on your phone and use your time on the tube instead of wasting it
  1. Full squats – squat all the way down without any weights; squats will strengthen stability muscles, mobilize your ankles and they do so much more for your body and health

 

Fine, I said you don’t have to take time out of your schedule but you have to for the squats. Or do you? How many time do you sit and stand during the day? Many times. Use that to:

  1. Place your feet hip width apart
  2. Toes facing forward
  3. Back straight – chest proud – looking forward
  4. Stand up as if you are standing up from a squat
  5. Sit down in a squat

Sure, it’s not a full squat but it still strengthen your stability muscles and mobilize your hips,

This is a fast explanation of a squat. If you are unsure message me and I will ensure you do it the right way so you don’t develop incorrect habits. When in doubt contact me.