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Running is a popular activity for staying fit and active, but it can also lead to common injuries like shin splints. At Sunrise Physical Therapy, we understand the impact these injuries can have on your training and performance. In this article, we explore how Sports physiotherapy Spruce Grove can help runners prevent and manage shin splints, ensuring a pain-free run and enhancing overall performance.
Understanding Shin Splints
This condition is common among runners, especially those training for distance, speed, or new terrains. The pain typically presents as an aching or throbbing sensation on the front of the lower leg, usually due to overuse or improper training techniques.
Causes of Shin Splints
Overtraining: Runners who increase their mileage too quickly or don’t allow sufficient recovery time between workouts are at higher risk of developing shin splints. This rapid change in training volume or intensity can overwhelm the muscles, leading to inflammation and pain.
Poor Biomechanics: Incorrect foot alignment, such as overpronation (excessive inward rolling of the foot) or supination (excessive outward rolling of the foot), can contribute to stress on the lower leg and result in shin splints.
Improper Footwear: Wearing shoes that lack adequate cushioning or support can lead to increased impact forces on the legs, causing stress on the shinbone and surrounding tissues. Ill-fitting shoes or worn-out running shoes can also contribute to the problem.
Muscle Imbalances: Weak or tight muscles, particularly in the lower leg (calves, tibialis anterior), may not adequately support the tibia during running, increasing the risk of shin splints.
Surface and Terrain: Running on hard surfaces, such as concrete, or uneven terrains can lead to more stress on the shins. Changing the running surface can often relieve symptoms.
Symptoms of Shin Splints
Pain along the front of the lower leg: This pain often worsens during or after physical activity and
may subside with rest.
Swelling: There may be visible swelling along the shinbone, especially after intense workouts.
Tenderness: The area may be tender to touch, especially in the early stages of shin splints.
How Sports Physiotherapy Can Help
Sports physiotherapy provides effective treatment and prevention strategies for runners suffering from shin splints. Here’s how it can help:
Personalized Assessment:
A physiotherapist will conduct a detailed assessment, examining your running gait, foot biomechanics, and muscle strength. This may involve video analysis of your running form to identify any abnormalities or improper techniques that could be contributing to shin splints.
Strengthening Exercises:
Targeted exercises can help strengthen the muscles in your lower legs, including the calves, tibialis anterior, and the posterior tibialis. Strengthening these muscles improves support for the tibia and reduces the stress on the shinbone during running.
Stretching Routine:
Regular stretching of the lower leg muscles, particularly the calf muscles and the tibialis anterior, can prevent tightness and reduce the risk of shin splints. A physiotherapist will guide you through effective stretching exercises that are tailored to your specific needs.
Footwear Advice:
The right running shoes are crucial for preventing shin splints. A physiotherapist can evaluate your running shoes and recommend specific types of footwear that provide adequate support and cushioning for your foot type and running style.
Gait Analysis and Correction:
Addressing biomechanical issues through gait retraining can be effective in reducing the risk of shin splints. Techniques like orthotics or shoe modifications may be recommended to correct abnormalities such as overpronation or supination.
Shockwave Therapy:
For persistent or chronic cases, modalities such as shockwave therapy can be used to promote healing of soft tissue injuries and relieve pain. This treatment is particularly useful for cases where traditional methods have not been effective.
Ice Therapy and Rest:
A physiotherapist will advise on how to properly use ice packs and when it is appropriate to begin activity again.
Return to Running Plan:
Gradual return to running is essential to prevent reinjury. A physiotherapist can design a personalized plan that includes low-impact exercises and controlled progressions, allowing you to resume running safely.
Conclusion
Shin splints can be a frustrating and painful condition for runners, but with the right treatment plan from a sports physiotherapist, it’s possible to recover and prevent future injuries. At Sunrise Physical Therapy in Spruce Grove, our team is dedicated to helping runners of all levels stay active and pain-free. If you’re experiencing symptoms of shin splints, don’t hesitate to contact us for a consultation and get back to enjoying your runs pain-free.
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