Q: I love walking, but when I walk at a fast pace my shins really start to hurt. What can I do to stop the pain?
A: First, make sure your walking shoes have good arch support, since shin splints often happen because of a fallen arch or flat feet. Also, try to avoid walking hills until you've walked on a flat surface for at least five minutes. This will warm up your shins so they don't become overstressed.
If you want to strengthen your shins, here's an easy towel exercise you can do! Sit in a chair, your feet bare, and place a rolled-up towel just in front of your toes. Grab the towel between your toes and your forefeet and unroll it, flexing the arches of your feet at the same time. Try to do this for 15 to 30 seconds every other day. It will help you keep up the good work and stay fit.
Showing posts with label shin splints. Show all posts
Showing posts with label shin splints. Show all posts
Friday, December 16, 2011
Saturday, February 26, 2011
Prevent the five most common running injuries
It doesn’t matter if you’re just beginning to run or you’re a marathon veteran: running injuries can happen to anyone. And when a runner gets hurt, plantar fasciitis, Achilles tendinitis, iliotibial band syndrome (ITBS), shinsplints, or runner's knee usually is the diagnosis. Allison Lind, a physical therapist in New York City, developed an exercise program that will make you less vulnerable to these five injuries. Do them together as a prerun routine.
1. Prevent ILIOTIBIAL BAND SYNDROME with side-leg raisers Prevent ITBS by strengthening the gluteus medius muscle near the hip. When it's weak, another upper-leg muscle overcompensates and pulls on the ITB, causing pain along the outside of the leg, down to the knee.
Lie on your side with your hips and legs stacked. Lift your top leg up, keeping it straight, but point your toes inward and toward the ground to isolate the gluteus medius. Hold for 30 seconds, then release. Roll over so your opposite leg is on top, and repeat. Do three sets on each leg, working up to one minute per set.
2. Prevent SHINSPLINTS with heel walking and big-toe raisers Prevent shinsplints by strengthening the muscles that attach to the shinbone. A. Walk in place barefoot for one minute with your forefeet off the ground. Do three sets. B. Lift the big toe of one foot as high as you can, lower, repeat 10 times. Switch feet. Do three sets.
3. Prevent RUNNER'S KNEE with half-squats on a downward slope Prevent runner's knee, or patellofemoral pain syndrome, by strengthening the quads to keep the kneecap aligned. Stand facing down a hill or on a decline board. Squat halfway between the start position (straight leg) and a full squat (90 degrees). Do three sets of 10. Too easy? Try single-leg squats.
4. Prevent ACHILLES TENDINITIS with calf drops Prevent Achilles tendinitis by strengthening the calves.Stand barefoot with the balls of your feet on a step. Rise up on your toes with both feet. Shift your weight to one foot; lower down on that foot. Rise up on both, lower on one. Do three sets of 10 on each side.
5. Prevent PLANTAR FASCIITIS with arch raisers Prevent plantar fasciitis by strengthening foot muscles. Stand barefoot on one leg. Imagine your foot is a tripod and place even pressure on your big toe, pinkie toe, and heel. Ground these three points as you "scrunch up" your arch. Hold for 30 seconds; repeat three times.
1. Prevent ILIOTIBIAL BAND SYNDROME with side-leg raisers Prevent ITBS by strengthening the gluteus medius muscle near the hip. When it's weak, another upper-leg muscle overcompensates and pulls on the ITB, causing pain along the outside of the leg, down to the knee.
Lie on your side with your hips and legs stacked. Lift your top leg up, keeping it straight, but point your toes inward and toward the ground to isolate the gluteus medius. Hold for 30 seconds, then release. Roll over so your opposite leg is on top, and repeat. Do three sets on each leg, working up to one minute per set.
2. Prevent SHINSPLINTS with heel walking and big-toe raisers Prevent shinsplints by strengthening the muscles that attach to the shinbone. A. Walk in place barefoot for one minute with your forefeet off the ground. Do three sets. B. Lift the big toe of one foot as high as you can, lower, repeat 10 times. Switch feet. Do three sets.
3. Prevent RUNNER'S KNEE with half-squats on a downward slope Prevent runner's knee, or patellofemoral pain syndrome, by strengthening the quads to keep the kneecap aligned. Stand facing down a hill or on a decline board. Squat halfway between the start position (straight leg) and a full squat (90 degrees). Do three sets of 10. Too easy? Try single-leg squats.
4. Prevent ACHILLES TENDINITIS with calf drops Prevent Achilles tendinitis by strengthening the calves.Stand barefoot with the balls of your feet on a step. Rise up on your toes with both feet. Shift your weight to one foot; lower down on that foot. Rise up on both, lower on one. Do three sets of 10 on each side.
5. Prevent PLANTAR FASCIITIS with arch raisers Prevent plantar fasciitis by strengthening foot muscles. Stand barefoot on one leg. Imagine your foot is a tripod and place even pressure on your big toe, pinkie toe, and heel. Ground these three points as you "scrunch up" your arch. Hold for 30 seconds; repeat three times.
Monday, January 24, 2011
How Can I Protect My Child From Gym-Class Injuries?
Q: I just read about a new study showing that injuries in kids' physical education classes have increased by 150 percent since 1997. Now I'm worried. What are the most common types of gym-class injuries, and what can be done to help kids avoid them? How can I work with my child at home to help him prevent injuries or strain in gym class? What types of PE activities pose the greatest risk of injury to my child, and how do I, as a parent, find out about the qualifications of my child's gym teacher?
A: The study you're referring to, which was recently published in Pediatrics, a journal of The American Academy of Pediatrics, highlights that strains, sprains, and contact injuries are indeed happening in physical education classes and on school sports teams in increasing numbers each year. A variety of factors contributes to this kids' health risk, many of which can be prevented.
To start, it's important to be aware of the types of activities your child is participating in; a lot of kids get overuse injuries from engaging in physical activities that work the same groups of muscles and joints each day. Just like adults, kids need variety in the types of exercises they do. Children should not be doing the same activity every single day — they need at least one day off per week. On their day off they could do a “cross-training” activity that works different joints or muscles. This helps them develop balanced muscle strength to help prevent injuries, which is particularly true for activities like throwing a baseball.
To avoid exacerbating strained muscles and putting stress on bones, tendons, and ligaments, listen to your child if he or she complains of muscle or joint soreness or pain. Rest is a good place to start with most exercise-related injuries, especially in a growing body. As noted above, different types of activities can help avoid repetitive injury to the same joints, bones, and muscles. You can also work with your child at home on strength-training and endurance exercises, and make sure they're eating a healthy diet to support their growing bones and joints.
Some children, especially girls, may have “loose ligaments." These children are often described as very flexible and can hyperextend their arms and legs. Loose joints are at increased risk for strains and sprains. Strengthening muscle groups around the joint can act like a brace for the joint and help prevent injury. If your child has ever had a sprain, he or she is at risk for recurrence. You should talk with your pediatrician about specific exercises that your child can do to help strengthen the joint. Sometimes bracing of an ankle or knee can help give stability to avoid future injury. Appropriate and properly fitting shoes can also help decrease injuries such as shin splints and plantar fasciitis.
Exercise is especially important for children who are overweight, but be aware that being overweight puts increased stress on a child's joints, so you'll need to make sure they don't overstress their joints. In general staying slim can help decrease pressure on knees, hips, and back.
It is incredibly important that children engaging in contact sports or sports that require helmets like biking have properly fitted equipment. Another important aspect of injury prevention is to make sure your child isn't being pushed too hard in gym class or on a sports team. Today, some kids are participating in an unbelievable amount of physical activity. Sports are only getting more competitive. And some activities can create a lot of psychological issues. In wrestling and gymnastics, for instance, restrictive weight requirements can put a lot of pressure on kids. So check in with your child regularly to make sure he's not being pushed past his limits.
As for the qualifications of your child's coach or gym teacher, you're certain to run into some inconsistencies here. As schools try to initiate more physical education programs — without additional funding — it's not uncommon to find that a math or science teacher is leading a sports team, rather than a well-trained physical education instructor. For gym class, this may be less of a risk when it comes to injury, but for any intense sport that your child will be participating in regularly, you'll want to make sure the instructor has been trained specifically in that activity.
A: The study you're referring to, which was recently published in Pediatrics, a journal of The American Academy of Pediatrics, highlights that strains, sprains, and contact injuries are indeed happening in physical education classes and on school sports teams in increasing numbers each year. A variety of factors contributes to this kids' health risk, many of which can be prevented.
To start, it's important to be aware of the types of activities your child is participating in; a lot of kids get overuse injuries from engaging in physical activities that work the same groups of muscles and joints each day. Just like adults, kids need variety in the types of exercises they do. Children should not be doing the same activity every single day — they need at least one day off per week. On their day off they could do a “cross-training” activity that works different joints or muscles. This helps them develop balanced muscle strength to help prevent injuries, which is particularly true for activities like throwing a baseball.
To avoid exacerbating strained muscles and putting stress on bones, tendons, and ligaments, listen to your child if he or she complains of muscle or joint soreness or pain. Rest is a good place to start with most exercise-related injuries, especially in a growing body. As noted above, different types of activities can help avoid repetitive injury to the same joints, bones, and muscles. You can also work with your child at home on strength-training and endurance exercises, and make sure they're eating a healthy diet to support their growing bones and joints.
Some children, especially girls, may have “loose ligaments." These children are often described as very flexible and can hyperextend their arms and legs. Loose joints are at increased risk for strains and sprains. Strengthening muscle groups around the joint can act like a brace for the joint and help prevent injury. If your child has ever had a sprain, he or she is at risk for recurrence. You should talk with your pediatrician about specific exercises that your child can do to help strengthen the joint. Sometimes bracing of an ankle or knee can help give stability to avoid future injury. Appropriate and properly fitting shoes can also help decrease injuries such as shin splints and plantar fasciitis.
Exercise is especially important for children who are overweight, but be aware that being overweight puts increased stress on a child's joints, so you'll need to make sure they don't overstress their joints. In general staying slim can help decrease pressure on knees, hips, and back.
It is incredibly important that children engaging in contact sports or sports that require helmets like biking have properly fitted equipment. Another important aspect of injury prevention is to make sure your child isn't being pushed too hard in gym class or on a sports team. Today, some kids are participating in an unbelievable amount of physical activity. Sports are only getting more competitive. And some activities can create a lot of psychological issues. In wrestling and gymnastics, for instance, restrictive weight requirements can put a lot of pressure on kids. So check in with your child regularly to make sure he's not being pushed past his limits.
As for the qualifications of your child's coach or gym teacher, you're certain to run into some inconsistencies here. As schools try to initiate more physical education programs — without additional funding — it's not uncommon to find that a math or science teacher is leading a sports team, rather than a well-trained physical education instructor. For gym class, this may be less of a risk when it comes to injury, but for any intense sport that your child will be participating in regularly, you'll want to make sure the instructor has been trained specifically in that activity.
Sunday, August 15, 2010
CHECK KIDS’ FEET BEFORE SCHOOL STARTS
Simple At-home Checks Help Spot Foot Problems
During the annual rite of preparing for the new school year, it is recommended that parents take five minutes at home to check for signs of possible foot disorders that could prevent active children from participating in sports and other activities.
The American College of Foot & Ankle Surgeons (ACFAS) suggests these additions to this year’s back-to-school checklist:
• Do the bottom of the child’s shoes show uneven wear patterns?
• Does the child walk irregularly? Is one leg longer than the other or do feet turn in or out excessively?
• Do pre-schoolers walk on their toes?
• Does the child often trip or stumble?
• Does the child complain of tired legs, night pains and cramping?
If parents take time to perform these checks, they will identify symptoms of common foot ailments, such as ingrown nails, and more serious foot disorders like flat feet that can hamper a child’s performance in physical education classes and sports. If a child’s shoe is worn on the big toe side of the foot, it could be a sign of poor arch support or flat feet.
Parents can spot several potential foot problems by observing kids’ walking patterns. For example, if a parent determines that one leg is longer than the other, heel lifts may be required to restore proper balance.
Toe-walking in younger children can result from too much time spent in walkers as toddlers. Parents are urged take action to correct tightness in the Achilles tendon area that occurs from excessive toe-walking. ACFAS recommends stretching exercises that can be fun for small children and will help prevent lower back pain as they get older.
For those beginning college, heel pain and shin splints can plague freshmen not acclimated to walking long distances across campus to attend classes. Daily stretching and proper walking shoes are recommended, and for those with deformities such as hammertoes, surgery may be necessary to make walking more comfortable.
Parents also should heed complaints about tired legs, heel pain and leg or foot cramps at night. There’s no such thing as “growing pains,” so when kids complain about leg and foot pain they might have flat feet or another disorder that should be evaluated immediately. Children with flat feet are at risk for arthritis later in life if the problem is left untreated.
Parents who notice a potential foot problem should have the child evaluated by the foot specialist at Central Kansas Podiatry Associates.
During the annual rite of preparing for the new school year, it is recommended that parents take five minutes at home to check for signs of possible foot disorders that could prevent active children from participating in sports and other activities.
The American College of Foot & Ankle Surgeons (ACFAS) suggests these additions to this year’s back-to-school checklist:
• Do the bottom of the child’s shoes show uneven wear patterns?
• Does the child walk irregularly? Is one leg longer than the other or do feet turn in or out excessively?
• Do pre-schoolers walk on their toes?
• Does the child often trip or stumble?
• Does the child complain of tired legs, night pains and cramping?
If parents take time to perform these checks, they will identify symptoms of common foot ailments, such as ingrown nails, and more serious foot disorders like flat feet that can hamper a child’s performance in physical education classes and sports. If a child’s shoe is worn on the big toe side of the foot, it could be a sign of poor arch support or flat feet.
Parents can spot several potential foot problems by observing kids’ walking patterns. For example, if a parent determines that one leg is longer than the other, heel lifts may be required to restore proper balance.
Toe-walking in younger children can result from too much time spent in walkers as toddlers. Parents are urged take action to correct tightness in the Achilles tendon area that occurs from excessive toe-walking. ACFAS recommends stretching exercises that can be fun for small children and will help prevent lower back pain as they get older.
For those beginning college, heel pain and shin splints can plague freshmen not acclimated to walking long distances across campus to attend classes. Daily stretching and proper walking shoes are recommended, and for those with deformities such as hammertoes, surgery may be necessary to make walking more comfortable.
Parents also should heed complaints about tired legs, heel pain and leg or foot cramps at night. There’s no such thing as “growing pains,” so when kids complain about leg and foot pain they might have flat feet or another disorder that should be evaluated immediately. Children with flat feet are at risk for arthritis later in life if the problem is left untreated.
Parents who notice a potential foot problem should have the child evaluated by the foot specialist at Central Kansas Podiatry Associates.
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