As the cold weather is on its way out and the temperatures begins to rise, spring is the time that many people are excited to get outside and get active. Whether it is your goal be more active, shred some pounds, or are training for your first 5K, half marathon, or marathon this time of year often brings some of the best conditions for running and getting back into the swing of things!
During the chilly winter months, it isn’t unusual for people to limit, reduce, or eliminate their running or exercise routines due to weather conditions. However, when the weather gets warmer, people are often longing to get back to running outdoors, expecting to start where they left off is not going to result well. Even remaining active and using the treadmill …show more content…
Shin splints often bring on a dull pain in the shin bones that can be triggered with every step. However, the culprit does not have to do with the shin bones at all. In fact, they actually derive from the muscles of your lower leg. These leg muscles are attached to the lining of the shin bone, and in order to work properly the contact and pull on the lining of the shin bone. The most common cause of these injuries is changing your running routine, such as switching from treadmill to pavement, altering speeds, and increasing distance. Repetitively using these muscles during running will cause the lining to become inflamed due to tension placed on the bone due to the contracting muscles, which correlates the pain we know to be shin …show more content…
Stress fractures can be triggered by switching running surfaces. For example, the impact caused when switching from dirt to asphalt surfaces can cause stress to the bones.
Make adjustments gradually. An increase in the duration, frequency, or intensity of a running routine or workout can increase the risk of these fractures. Adding time or intensity should be done over time.
Check shoe quality. Having worn or poor quality shoes can trigger a stress fracture. Shoes with the right support can help prevent the fractures and put less pressure on your bones.
Work on form. Improper technique or form can be a common cause of stress fracture. When running, it is best to ensure that your posture is straightened, your core is engaged, and your strides are the same.
Treatment for stress fractures
Treatment for stress fractures depends on how early they are diagnosed as well as the severity of the fracture. Smaller fractures can be treated with rest, icing, and anti-inflammatories. However, when dealing with stress fractures, it is essential to receive the proper assessment of the injury in order to prevent further damage to the bone. Continuing physical activity can worsen the injury. Stress fractures can take up to six weeks to heal and severe fractures can even require a