SHINSPLINTS! Self Help with Ice massage, Heel and Toe raises.
Shin Pain generally occurs from overuse! Mara Nicandro NMT

I am always trying to keep up to date on muscle pain management and prevention for my practice as well as this blog to help my clients and you make informed decisions when it comes to your muscle health.

It’s also nice to have some help from fellow therapist keeping a look out for good helpful information to share. The following article is courtesy of Terri Lynn Visovatti of Urban Wellness Chicago she shared an article by Susan Rinkus of runner’s world on preventing the five most common running injuries.

I have written about the symptoms and prevention on ILIOTIBIAL BAND SYNDROME (ITBS)  I also included a demonstration on how to use a foam roller for self massage and how it’s important to add the appropriate treatment for a healthy recovery and this shared article by Susan Rinkus shows a tips on prevention.

Another prevention tip from the shared article is for Shin Pain (Shin Splints). Shin pain is felt in front of the lower leg below the knee and above the ankle. It can hurt over the shin bone (tibia) or over the muscles on either side of the shin bone.

Generally it occurs from overuse and is helped by applying ice packs for about 20 to 30 minutes every 3 to 4 hours for 2 or 3 days or until the pain is gone.

A good Self Help tip is doing ice massage, if you haven’t heard of this before it’s simply done by freezing water in a styrofoam cup. Peel the top of the cup away to expose the ice and hold onto the bottom of the cup while you rub ice into your leg for 5 to 10 minutes.  What does this do? If it’s applied as soon as you injure yourself. It can slow down  inflammation, swelling and numbs the sore tissues acting like a local anesthetic.

If the pain continues and you decide to see a doctor they most likely will prescribe taking anti-inflammatory. Your physician may also recommend wearing prescribed custom-made arch supports (orthotics) to help with over-pronation, this occurs when your foot rolls inward more than normal. This means the foot and ankle is having problems with stabilizing the body and shock isn’t absorbed as efficiently so the orthotics may help improve this.

While you are recovery it’s important to change your sport, you may be tempted to start running again thinking “oh, I feel better I can go back to running like usual” if you return too soon you may worsen your injury which could lead to permanent damage.

There are no two bodies alike!  Everyone recovers from injury at a different rate, listen to those aches and pains. It’s not how many days or weeks it has been since your injury. It’s more like how long have you had the symptoms before you start treatment, the longer it will take to get better.

A good guide to start running again:
You have a full range of motion in the injured leg and compare it to the uninjured one.
You have full strength of the injured leg and again compare it to the uninjured one.
You can do a lite run straight ahead with pain or limping.
You can sprint straight ahead with pain or limping
You can jump on both legs with pain and you can jump on the injured leg with pain.

Prevention how can you do it? remember it’s caused by overuse, so start your activities gradually and check out the link above from the shared article for prevention exercise.

Have you tried adding Heel and Toe raises?
Heel raises: Balance yourself while standing behind a chair. Raise your body up onto your toes, then slowly lower it. Repeat 10 times. Do 2 sets of 10

Toe raises: Sit on a firm surface with your feet flat on the floor. Keep your heel on the floor and raise your toes off the floor. Repeat 10 times and do 3 sets of 10. If this becomes easy do them standing

Standing with your feet flat on the floor, rock back onto your heels and lift your toes off the floor. Hold for 5 seconds and repeat 1o times and yes 3 set of 10.

I hope this information is useful to you. I welcome comments and if you would like to join me on my fan page post are on how to improve your posture and help you get back to feeling 100%. You are always welcomed to subscribe to receive the latest articles from this blog. You can also visit my website

Mara Nicandro NMT

If you have specific health concerns, consult your medical doctor. The information in this blog is for educational purpose only and is not intended to replace the advice of your personal health providers.

References: Runner’s world magazine


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