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Wednesday Workout Tip: Treat Your Injury

Last night at Zumba one of my clients mentioned she was suffering from shin splints. To determine the etiology of the splints we chatted about her footwear, other exercise habits, and the type of floor she was exercising on. Her footwear did not seem to be the problem, more so the lack thereof. Not only was she exercising in bare feet, but exercising on tile floor. I too, have made the mistake of exercising on a tile floor at home which resulted in a tendon injury in my foot (ouch!).

How do you treat shin splints?

Well, this video may provide a few treatment insights. It mentions stretching the calf muscle, icing, massage, and ibuprofen to reduce swelling. It also suggests consulting a physical or athletic therapist, however, if you can, invest some time in managing the injury yourself before seeking a health professional. With adequate rest, icing, massage you will likely experience improvement. If the pain does persist, make the appointment. You may also want to purchase a pair of inserts or look into custom orthotics. Orthotics will provide your Tibialis Posterior with a little more support and help to reduce the likelihood of re-injury.

If you are an athletic or physical therapist and have some other ideas, please share! The more advice, the better.

M

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Comments

  1. * Jenny says:

    Thanks for the tip and very timely! I have had a recurring pain in my right hamstring/glute for a while now and it just isn’t going away. Been stretching, etc but perhaps it is time to find out what is going on and book a physio appt. JC

    | Reply Posted 5 years, 3 months ago
    • I went to a chiropractor who performed active release therapy on my tendon injury. I am a huge skeptic when it comes to any type of physical therapy, but this really worked. So if you want to try something different, head to a chiropractor who has been trained in ART

      | Reply Posted 5 years, 3 months ago
  2. I also want to mention that good injury prevention techniques include:
    1. Watching the type of surface you exercise on
    2. Ensuring that you have adequate food support
    3. Stretching after you exercise
    4. Regular massage
    5. Proper hydration

    | Reply Posted 5 years, 3 months ago


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