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Self-treatment:
Stop running, especially in the case of severe pain, if pain is
mild, then reduce training load and intensity, and avoid downhill
running and running on cambered surfaces
Take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs(ibuprofen/voltaren/cataflam/mobic)
available from your general practitioner or pharmacist
Apply ice to the shin area - for 10 minutes every 2 hours, in order
to reduce the inflammation
Self-massage, using arnica oil or an anti-inflammatory gel, to the
muscle only (along the inside of the shin).
Stretching of the gastrocnemius and soleus muscles. Hold for 30
secs. Relax slowly. Repeat to opposite side. Repeat stretch 2 - 3 times per day.
Remember to stretch well before running
Return to running gradually
full recovery is usually between two to four weeks
Medical treatment:
Physiotherapy, if injury doesn't respond to self-treatment in 2
to 3 weeks
Orthotist or podiatrist for custom-made orthotics to control overpronation
Orthopaedic surgeon - if injury does not respond to physiotherapy treatment,
a bone scan, diagnostic ultrasound or X-ray may be necessary to
check for a stress fracture.
Alternative exercises:
swimming, pool running, cycling (in low gear) "spinning"
avoid any weight-bearing exercises
Preventative measures:
Stretching of the gastrocnemius and soleus muscles. Hold each stretch
for 30 seconds, relax slowly.
Repeat stretches 2 - 3 times per day. Remember to stretch well before
running.
Strengthening of foot and calf muscles.
1) Place a weight around the foot, and move your foot up and down
from the ankle, with no movement in the rest of the leg. Or use
a partner to grasp the foot and provide manual resistance.
2) Band exercises. Anchor one end of an exercise band (e.g;
inner tubing of bicycle) to a heavy object, such as the leg of a
couch. Loop the other end around the foot. Move the foot up, down,
and from side to side against the band's resistance to exercise
different muscle groups.
Correct shoes, specifically motion-control
shoes and orthotics to correct overpronation
Always apply ice after running
Run on soft surfaces
Avoid overstriding, which places more stress onto the shins
Gradual progression of training programme
Incorporate rest into training programme
The BIG five - the 5 most common running injuries [ in English ]
The BIG five - die
5 häufigsten Laufverletzungen [ auf
Deutsch ]
The BIG five - Viisi yleisintä juoksuvammaa - TOP5 [ Suomeksi ] |
Symptoms: