COMMON RUNNING INJURIES

 


Calf Stretch

POSITION:. Leaning towards wall using both hands for support. A comfortable stretch should be felt in the calf of the rear leg.

 

 

Calf stretch using a step

 

 

Calf stretch using a towell

SHIN SPLINTS

The term "shin splints" refers to pain along the shinbone (tibia) — the large bone in the front of your lower leg. The pain is the result of an overload on the shinbone and the connective tissues that attach your muscles to the bone.Signs and symptomsIf you have shin splints, you may notice:Tenderness, soreness or pain along the inner part of your lower leg & mild swelling.At first, the pain may stop when you stop running or exercising. Eventually, however, the pain may be continuous.Shin splints are caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone. The overload is often caused by specific athletic activities, such as:
  • Running downhill
  • Running on a slanted or tilted surface
  • Running in worn-out footwear
  • Engaging in sports with frequent starts and stops, such as basketball and tennis
Shin splints can also be caused by training too hard, too fast or for too long. Treatment in most cases, you can treat shin splints with simple self-care steps:
  • Rest. Avoid activities that cause pain, swelling or discomfort — but don't give up all physical activity. While you're healing, try low-impact exercises, such as swimming, bicycling or water running. If your shin pain causes you to limp, consider using crutches until you can walk normally without pain.
  • Ice the affected area. Apply ice packs to the affected shin for 15 to 20 minutes at a time, four times a day for several days. To protect your skin, wrap the ice packs in a thin towel.
  • Reduce swelling. Elevate the affected shin above the level of your heart, especially at night. It may also help to compress the area with an elastic bandage or compression sleeve. Loosen the wrap if the pain increases, the area becomes numb or swelling occurs below the wrapped area.
  • Take an over-the-counter pain reliever. Try ibuprofen (Advil, Motrin, others), naproxen (Aleve) or aspirin to reduce pain and inflammation.
  • Wear proper shoes. Your doctor may recommend a shoe that's especially suited for your foot type, your stride and your particular sport.
  • Consider arch supports. Arch supports can help cushion and disperse stress on your shinbones. Off-the-shelf arch supports come in various sizes and can be fitted immediately. More durable arch supports can be custom-made from a plaster cast of your foot. It's also important to resume your usual activities gradually. If your shin isn't completely healed, returning to your usual activities too quickly may only cause continued pain.
To prevent shin splints:
  • Choose the right shoes. Wear footwear that suits your sport. If you're a runner, replace your shoes about every 350 to 500 miles.
  • Consider arch supports. Arch supports can help prevent the pain of shin splints, especially if you have flat arches.
  • Lessen the impact. Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually.
  • Add strength training to your workout. To strengthen your shins, try toe raises. Stand up. Slowly rise up on your toes, then slowly lower your heels to the floor. Repeat 10 times. When this becomes easy, do the exercise holding progressively heavier weights. Leg presses and other exercises for your lower legs can be helpful, too.
It's also important to know when to rest. At the first sign of shin pain, take a break.

 
 
COACHES CORNER

 

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