Blog Post

3 Essential Exercises For Runners to Prevent & Help With Shin Splints

Chelmsford Physio • Feb 28, 2024

Shin splints, also known as medial tibial stress syndrome, is a common condition that affects runners and other athletes who engage in high-impact activities. It's characterised by pain along the inside of the shin bone, and can be caused by a number of factors, including overuse, poor footwear, and muscle imbalances.

 

Fortunately, there are several exercises that can help alleviate the pain and prevent further injury. Here are the three of the best exercises for shin splints:

 

1. Toe Raises

Toe raises are a simple yet effective exercise for strengthening the muscles in the front of the lower leg, which can help reduce the strain on the shinbone. To perform toe raises, stand with your feet hip-width apart and slowly raise up onto the balls of your feet, then lower back down. Aim for three sets of 15 repetitions, gradually increasing the number of sets as your strength improves.



2. Heel Drops

Heel drops can help strengthen the muscles in the back of the lower leg, which can also help reduce the strain on the shinbone. To perform heel drops, stand on a step or other elevated surface with your heels hanging off the edge, then slowly lower your heels down as far as you can, then raise back up onto your toes. Aim for three sets of 15 repetitions, gradually increasing the number of sets as your strength improves.


3. Wall Stretch

The wall stretch is a simple stretch that can help improve flexibility in the calf muscles, which can also help reduce strain on the shinbone. To perform the wall stretch, stand facing a wall with your hands on the wall at shoulder height. Step one foot back and press your heel into the ground, keeping your knee straight. Hold the stretch for 15-30 seconds, then switch legs and repeat.



Incorporating these exercises into your routine can help you manage and prevent shin splints. However, it's important to consult with a Physiotherapist or other healthcare professional if you experience persistent or severe pain, as there may be underlying issues that require further attention.


Chelmsford Physio

hello@chelmsfordphysio.co.uk

01245 895410

Riverside Leisure Centre, Victoria Rd, Chelmsford CM1 1FG

How Strong Are Your Hip Muscles?

By Jon McComish • 29 Apr, 2024
Healthy hip muscles are crucial for balance, stability, and overall mobility. Whether you're an athlete, or simply someone looking to maintain a healthy lifestyle, the strength of your hip muscles plays an integral role. Here, we'll explore some simple ways to assess and enhance the strength of your hips with key exercises.

What is Femoroacetabular Impingement of the Hip?

By Chelmsford Physio • 26 Apr, 2024
Femoroacetabular impingement (FAI) is a painful condition caused by irritation and inflammation of the soft tissues of the hip joint. This can occur because the femoral head (the ball of the hip) pinches up against the acetabulum (cup of the hip joint). This can be due to extra bone growth, on one or both of the bones that form the hip joint, giving the bones an irregular shape. When this happens the bones don’t fit together properly, and therefore rub against each other during movement. Over time this friction can damage the joint, tendon and/or the cartilage surrounding the joint (known as the labrum), causing pain, stiffness and limited activity. If left untreated it may increase a person’s risk of developing chronic hip joint conditions such as osteoarthritis. For this reason, timely and effective treatment is essential, for all stages of hip impingement. In this post, we will discuss hip impingement symptoms, causes, and effective treatment options. Anatomy of the Hip Joint The hip joint is what’s called a ball and socket joint. The acetabulum in your pelvis comprises the “socket” portion and the femoral head, or the top portion of the thigh bone, creates the “ball” portion of the hip joint. It is one of the largest and most important joints in the body (see image below).

What is BPPV & How Physiotherapy Can Help

By Chelmsford Physio • 10 Apr, 2024
Benign Paroxysmal Positional Vertigo (BPPV) is a condition that affects numerous individuals, causing brief but intense episodes of dizziness and vertigo. This vertigo is triggered by certain changes in the position of the head. It's a common condition, especially amongst adults, but what exactly is it and how can physiotherapy help manage its symptoms?
More Posts
Share by: