Tag Archive for: leg pain

, , ,

Suffering from shin splints? Don’t run away from the problem!

Along with runner’s knee and Achilles tendinitis – shin splints are thought to be one of the most common health injuries runners incur.

Shin splints – which are often more formally referred to as medial tibial stress syndrome – are a very common overuse injury. The term refers to a pain that occurs in the front or inner parts of your lower legs, along your shinbone.

According to the latest data, shin splints account for around 11% of injuries in male runners and 17% of injuries in female runners. It’s also prevalent in dancers and those who work in the military.

What are the symptoms?

If you suffer from shin splints, you’ll most likely have a dull pain, ache or throbbing feeling along the front or inner part of your shinbone. But you might notice a few other symptoms including:

  • A pain that gets worse when you exercise
  • Tenderness to touch
  • In some cases, mild swelling can occur
  • The pain seems to go away when you rest

What is the cause of shin splints?

Shin splints are caused by repetitive stress on your shinbone and the tissues that attach your muscles to the bone.

They occur because you are putting too much stress and strain on your shin bone and the tissues around it.

 

Why do shin splints occur?

Usually, shin splints flare up because you have overexerted yourself or have pushed your usual exercise limits that little bit further. Generally speaking, you are more likely to get shin splints if you:

  • Have started exercising after not being active for some time
  • Run or jump on hard surfaces
  • Have a poor running technique
  • Are wearing shoes that don’t offer you enough cushioning and support
  • Don’t rest enough between your exercise sessions

How do you get rid of shin splints or prevent them?

In many cases, shin splints can go away with rest. According to the NHS, if you suffer from shin splints you could also try:

  • Wearing trainers that cushion and support your feet properly
  • Building up to the exercise intensity gradually
  • Warming up before any exercise and stretch after exercising
  • Putting an ice pack on your shin for up to 20 minutes every 2 to 3 hours
  • Switching to gentle exercise such as yoga or swimming whilst it is healing
  • Exercising on soft ground, if and when you are feeling better

 

How osteopathy can help with shin splints

Osteopathic treatment can help to reduce the tension deep in the muscle of the leg.

Osteopath Robin Kiashek, who has more than 25 years’ experience in the industry, said: “I take a holistic approach when it comes to assessing any problem my clients are suffering from. For shin splints, I would look to reduce the tension in the leg muscles and make sure there are no other underlying mechanical problems.

“You might be suffering from the pain in the shin, but other predisposing factors  – like your gait or posture – might be the root cause.  Only after a full biomechanical assessment can we come up with a treatment plan.  If left unchecked these pains might develop into something far more serious.”

Robin Kiashek has dealt with numerous running injuries – including shin splints. Get in touch if you would like to book a treatment or find out more.

 

/by
, , ,

Low-Level Laser Therapy – the runners’ friend

Research published by Macmillan Cancer Support shows an estimated 7 million people across the country turned to running or jogging during the Covid-19 crisis to boost their mental health.

One in seven people in the UK (14%) said running had helped them deal with stress since the first lockdown in March.  And about a third said running helped them feel calmer and more positive.

All of which is great news.  But it’s important that these mental benefits don’t come at a physical cost. More research (!) show that, for every 1,000 hours of running, beginners get injured twice as often as experienced runners.

Among the most common problems to plague runners are Plantar Fasciitis – painful inflammation of the tissue along the bottom of the foot and Achilles Tendonitis. This manifests as pain and tenderness in the heel and along the Achilles tendon.  Which is the thickest tendon in the human body.

Responding to running injury

On a practical level, there are a couple of simple self-help measures that you can try:

  • First and foremost, take an immediate break from training.
  • Apply ice regularly to the painful area for the first 48-72 hours to reduce swelling.
  • Take a good look at your training footwear. Running shoes will generally need replacing after you’ve run 300-500 miles.
  • Consider gentle, stretching exercises, such as the heel drop (devised by Swedish sports doctor Dr Hakan Alfredson).  Try three sets of 15 heel drops twice daily over three months.

Give low-level laser therapy a try

Over time, most such treatments will provide some relief.  But what if you had access to a quicker, more effective and long-lasting therapy? Low-level laser therapy (LLLT) could be the answer. It’s a pain-free, non-invasive treatment that involves placing a low-power light beam on the injured area. The light stimulates repair by cellular organelles (specialised structures within a cell that carry out a particular function) called Mitochondria, This reduces pain and promotes a speedier, safer recovery.

Treatment times are relatively short and many patients report encouraging results within two or three sessions.

LLLT is used widely by osteopaths in the United States.  It is gaining ground here in the UK, alongside general osteopathic techniques, as a successful treatment for sports injuries.  Also, Plantar Fasciitis, Achilles Tendonitis, back pain, various types of arthritis and other conditions including strains and sprains.

Osteopath Robin Kiashek said: “I’ve been using LLLT as part of my treatment plans for over 10 years.  It sits nicely alongside the other therapies and patients frequently report great improvements to their symptoms.”

There is some useful information on the website about LLLT, including a video explaining how it works.

So, if pain has stopped play when it comes to your exercise regime then why not contact Robin to see if LLLT could get you back up and…well, running?

/by