Chiropractic
Shin splints are small tears in the area where the lower leg muscle attaches to the tibia, aka the shin bone. The tears result from overuse, and since pavement taxes your muscles more than a treadmill, many runners complain of shin pain when they first begin outdoor runs. Shin splints often occur because the calf muscle becomes stronger than the tibialis anterior, the muscle on the outside of the shin. Even if the ache isn’t that bad, it’s still a minor injury. Pushing through the pain could result in more severe tears — an injury that could sideline your running routine altogether.
Keep reading to learn how to prevent shin splints.
Check your form: Are you a heel striker? Landing on the heel can result in shin splints splints, knee injuries, or a pulled calf muscle. To prevent shin pain, focus on landing midfoot rather than on the heel.
Strengthen the lower leg muscles: Since shin splints can be caused by muscular imbalance, strengthen the muscles in the lower legs by doing variations of walking on your toes and heels as well as this seated shin-strengthening exercise using a dumbbell.
Run on softer surfaces: During the Winter, this might not pose as big of an issue, but pavement is hard on the joints and muscles. As opposed to asphalt, running on dirt roads or woodsy trails could eliminate the pain immediately.
Don’t skip stretching: Make time for stretches that target the lower legs, including these seven calf stretches — even on days you don’t exercise — and this yoga pose that stretches the shins.
Don’t just run: Cross-train with other types of exercise to strengthen all your muscles and to maintain flexibility. Bike, swim, hike, walk, do yoga, and hit the weight room at your gym.
Rest: Some days of rest are in order, but that doesn’t mean you have to stop all physical activity. Do low-intensity exercise that doesn’t aggravate your shins, such as walking or swimming laps. If resting doesn’t help, then make an appointment with your doctor to ensure it’s not something more serious like a stress fracture.
Ice, ice baby: Taking a full ice bath may not be the best idea during the colder months, but using an icing cup for massage protects your fingers from freezing and provides a perfectly sized contact point for troubled shins.
Roll out: A foam roller can be part of your best defense against shin splints. When you feel the pain start, this simple foam rolling move can ease the ache.
Add an incline: Running on flat or downhill ground can make you more susceptible to painful shin splints by putting pressure on your shinbones, but running uphill can alleviate that stress (just be careful when you head down!).
Ease into outdoor runs: Once the weather warms up, don’t expect to be able to run at an eight-minute-mile pace for 45 minutes straight like you could on the treadmill. Wind resistance, uneven terrain, and the lack of a moving belt to propel your steps makes for a much harder workout. Doing too much too soon is a surefire way to end up with shin splints or another injury, so slow down your pace, run shorter distances, and don’t be ashamed to take walking breaks when necessary.
Good digestion:
Because posture begins with your core, it directly affects digestion. Poor posture can contribute to acid reflux by weakening your esophagus. Siting in a hunched position or lying down directly after a meal places stress on the stomach that promotes heartburn and indigestion. If you’re looking to ease digestion and practice better posture after a meal, watch your posture and exercise regularly.
Better breathing:
Deep breathing can become second nature, not just a yoga luxury. Rather than compressing your abdomen and chest, prevent shallow chest breathing by standing up straight and sitting tall at your desk. Good posture allows the front of your body to open and your diaphragm to work at its best. Still in doubt? Test it for yourself — right now — and notice the difference.
Tightens your core:
Poor posture may be the one thing preventing you from getting that six-pack. When you slouch, you start to reverse the benefits all those planks. By practicing better posture, you’ll keep your entire core engaged, even when you’re not at the gym. Sitting on an exercise ball at work is a great way to enforce good posture and tighten your core while on the job.
Strengthens back muscles, reducing pain:
Slouching at your desk or while standing puts extra strain on the muscles that support your spine, ultimately leading to other aches and pains as well. Improving your posture by unlearning all your bad postural habits and standing with your feet hip-distance apart can be the key to relieving chronic pain.
Looking slimmer:
Ladies, it’s true, bad posture makes you look heavier than you are! Standing up straight can make you look five pounds slimmer without dieting. Good posture will help you stand tall (and rock your bikini) with confidence.
Achilles Tendonitis is a condition where the Achilles Tendon, at or near its insertion to the posterior aspect of the calcaneus, becomes inflamed and causes pain.
Patients will experience severe aching or burning pain in the back of the heel. This pain typically increases with passive dorsiflexion and resisted plantarflexion, such as rising up onto the toes.
Injury to this pivotal tendon is caused by minor rips and tears that can occur from imbalances in the feet, or sports activity.
In addition to rest and ice, recovery and prevention can be supported by:
Proper footwear
Footwear with adequate support and a fit-depth counter will help protect and stabilize the feet during mobility.
Stretching
Stretching is beneficial for restoring the natural range of motion in the feet.
Footmaxx Orthotics
Since over-pronation is one of the main causes of Achilles Tendonitis, the patient should be fitted with Footmaxx semi-rigid orthotics to control excess motion of the subtalar joint and maintain proper alignment.
Call for a free assessment now 604-270-1007.
Dear Friends and Family,
Happy New Year!
If you’re like most of us, you’ll be using this special time of the year to reflect and renew. Many of us decide to break old, unhealthy habits. Others resolve to take better care of themselves, improve their diets, lose some weight, or begin a regular exercise program.
Start the New Year with a chiropractic checkup.
Before you begin an exercise program, make sure your routine won’t put wear and tear on malfunctioning spinal joints! Even without obvious symptoms, improper spinal function can diminish the benefits of a toning and strengthening exercise routine.
Stop by for a chiropractic checkup and see what’s new. Get the New Year off to a healthy start. Call for an appointment now.
Sincerely,
Tak-Yan Lo and staff
(604)270-1007
www.richmondchiro.com
The Ball Squat will target primarily your quadriceps (i.e., quads) as well as your buttocks.
Doing the squat using an exercise ball will make sure you develop stabilizing muscles in your thighs as well.
