Shin Splints No More

“Shin Splints” or Medial Tibial Stress syndrome (MTSS) is a global term for pain along the inside of the shin. It’s the result of repetitive loads to the front of the shin, and the inability to keep up with the repair process. As we approach the marathon season late summer and early autumn, runners are starting to ramp up training programs, and what is more frustrating to any runner, but to put in the long month of training, and then to have to pull out of a race you have been looking forward to for months due to injury?

 

So as we step up our training, this is the time to help prevent these type of overuse injuries by adding in preventative exercises and using these simple tips!

 

  • Training Load
    • Incremental and gradual
    • Create a plan and have an expert look over it
    • Listen to your body, it is the best judge!

 

  • Posterior Chain Strength
    • Make your Glutes, Hamstrings and Calfs strong and tough enough to withstand the training load
    • Try these three exercises below, and add into your training program two to three times per week!

 

  • Recovery
    • Hydration
    • Nutrition
    • And sleep

The king of recovery strategies, get a minimum of 8 hours sleep per night.

Thomas Divily Chartered Physio

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