While shin splints are often most associated with athletes due to their rigorus workouts, they can also be very painful for individuals who do mild work-outs or always on their feet. The pain they can cause is unbearable and needs to be treated quickly. At Blakely Chiropractic, we see a variety of patients who have suffered (and continue to suffer) from shin splints because the pounding on the road from walking and jogging can take its toll. What if there is a way to decrease your chances of suffering from shin splints?
Pinpointing the Problem
The key to preventing injuries from walking or running is to determine your weakness.
The biggest issues is footwear: The main contibutor to shin splints (pain) are shoes that have been overused and no long provide the support for the ground, and new footwear that isn't the best "style" for your sole. If you have either of these you will increase the chances of shin splints.
Feeble Calf Muscles: Weak calves, including the front and back muscles, need to be strengthened in order to avoid athletic injuries.
Lack of Mobility: Many individuals don't have the ability to move their joints through a full range of motion, which means they lack the mobility in important running joints such as the knees, hips and ankles.
Changes in Your Routine: We've all heard the phrase "Don't make any sudden movements!". In this case, its very applicable. When your physical routines have been conducted at a certain pace then you all of a sudden exert a great amount of pressure on your body, the weaker parts (primarily calves), will be in shock and send a painful warning to your brain that you are doing too much.
Squashing the Problem
Once the issue is identified, we put together tips to help the pain from returning!
Wrong Footwear - Over time your shoes may start to lose that "magic touch" as they wear out, its important to replace them with the same style if possible. People often hang on to their favorite pair of shoes because they are convinced it is the perfect shoe, but as with any garments, the wear and tear will at some point lead to aching workouts.
If you have brand new shoes and you start to notice discomfort, its important that you go to a running store or podiatrist to determine if that particular shoe style will work for your sole.
Feeble Calf Muscles - It's important to start gentle calf training to your physical routine. There are a wide variety of online videos with at-home exercises to help strengthen this particular muscle area.
Lack of Mobility - We recommend a 10-15 minute routine to increase your joint mobility and reduce the likeliness of shin splints.
Change in Routine - If you start increasing the intensity of your walking or jogging and finding that you are starting to experience shin splints, try revisiting your old work out and gradually adding intensity to that.
Additional Solutions to Shin Splints: Consider actually resting on your rest days and ice sensitive areas! Stretching is also a very important aspect of your physicial activities, make sure you warm up your muscles to let your body know you are going to be increase the intensity rate.
About Blakely Chiropractic
Conveniently located in MIssion Valley, Blakely Chiropractic has over 30 years experience helping patients throughout San Diego with pain relief solutions. Dr. Blakely is a 1980 graduate of Palmer College of Chiropractic, the foremost and most widely recognized college in the field of Chiropractic medicine.
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