Shin splints is a common condition that is characterized by pain on the front of the lower leg (shin). This condition can be triggered by irritated muscles on the back of the leg (the calf). In the springtime we often see a lot of clients with this condition: people who are excited to get outside and enjoy outdoor activity, oftentimes after being less physically active during the colder months. When we change our level of activity and/or the types of activities we engage in, we can experience discomfort as our bodies adjust to the new demands.
Here are a few things you can try to help prevent shin splints so you can enjoy the outdoors without pain!
- Warm up your muscles before going on a jog or long walk. Stand on your tip toes, and slowly lower your heels to the ground. This is a great way to get your blood pumping before and after activity. Try to do 10 to 15 repetitions if you can.
- If you just finished your first hike of the year – consider soaking your feet and calves in cold water to decrease the severity of sore muscles.
- Speaking of feet, have you tried using a massage ball or a water bottle to roll under your feet to stretch out and massage your arches? It feels amazing and is a great way to maintain your muscle health between massages!
If you think you might be dealing with shin splints, don't worry! Massage therapists can provide effective relief from the pain associated with this condition and we can help you prevent it from happening again. So, get out there, get moving, and enjoy the beautiful spring weather!
- Nikita Peddle, RMT