How Yoga can help with Shin Splints
Shin splints are pains in the shin bones. The pain is brought on by exercise, particularly that involving repetitive weight or impact on the legs such as running.
What causes Shin Splints
Suffers are usually runners or people who have a sudden change in activity level that causes more weight being placed on the legs. It is more likely if you are running on hard or uneven surfaces, wearing shoes that do not cushion the impact enough, being overweight, having flat feet or if you have tight calf muscles, weak ankles, tight Achilles, tight hamstrings or weak hip muscles.
Treatment:
Painkillers (e.g. paracetamol, ibuprofen)
Use an ice pack against the painful areas
Rest – the pain in the shins can be strong and sharp whilst doing the exercise but once you stop the pain will reduce. Refraining from the exercise for a few weeks will allow your body to return to normal, then gradually start the activity allowing your body to become more gradually adjusted.
Ensure you warm up properly before exercising
Low impact activities - If you continue to suffer, consider switching to low impact activities (e.g. cross-trainer, swimming, yoga)
Try to lose weight if you are overweight
Increase strength and flexibility of key areas of the body – yoga poses can be used to target improvements in these areas
If things do not improve it is advisable to see your GP.
Recommended yoga poses:
Yoga poses that help with shin splints work to do the following:
Strengthen Hip Adductor muscles – by making the muscles stronger there is more support for the legs and allows the impact to be through the centre of the leg
Strengthen Calf muscles – these muscles support the shins
Loosen Hamstrings – tight hamstrings puts more stress and pressure on the joints
Examples include:
Note of Caution:
If you have a medical condition and are thinking of taking up a yoga practice, it is advisable that you consult with you doctor.
If you are on medication, check with your doctor before taking other medications such as painkillers and always read the labels to ensure you do not exceed the recommended dose.
Further reading:
Check out my blog post on other benefits of yoga for runners:
https://sarahlucyyoga.wixsite.com/yoga/single-post/2017/04/20/Benefits-of-Yoga-for-Runners
