Stretching Archives | Next Level Physio

How to Get Rid of Shin Splints – 3 Proven Methods For Fast Relief

Jerry — Wed, 21 Jun 2023 09:57:16 +0000

Love to run but hate shin splits?

Don’t worry you’re not alone!

Shin splints are caused by several different reasons but the common denominator is that they get in the way of what you love!

Our team’s number 1 priority is to get you back at your best as quickly as possible!

That’s why this blog contains 3 proven methods for relieving your shin splints with little to no effort.

Shin Splints: The Cause & Effect

Shin splints, also known as medial tibial stress syndrome (MTSS), is a painful condition caused by overuse of the lower leg muscles.

Generally, it occurs after exercising too hard or for too long, without giving your body enough time to recover.

It can also be caused by running on hard surfaces such as pavement or concrete, wearing ill-fitting shoes, having flat feet or high arches, and poor posture during exercise.

Symptoms include pain in either one or both legs along the front and sides of the shinbone with tenderness to touch.

Additional signs include swelling in the lower legs, difficulty pressing on the affected area, or general discomfort when walking or running.

Method 1 – Reduce Your Mileage and Intensity Temporarily

We know a lot of you have heard this one before, but hang on, don’t switch off just yet!

Resting for a limited time, only to go straight back to running, will as I’m sure you’ve experienced only temporarily fix the issue.

However, to cut the strain on your shins and promote a faster recovery, it’s important to take a step back from running for at least 48 hours.

This brief pause allows your shins to recuperate and regain strength.

We know you hate sitting at home, staring at the ceiling, but how about swapping out the activity for something less physically demanding as you heal.

Swimming, cycling, or yoga are great ways to maintain your fitness level while giving your shins the rest they need.

Remember, taking a short break now will benefit you long-term!

Method 2 – Wear Supportive Shoes

It may seem obvious, but it is amazing how many runners don’t invest in appropriate footwear.

You wouldn’t take a road trip in a pick-up with the exhaust hanging off! So why run in the wrong shoes?

Wearing well-fitting shoes that provide adequate arch support and cushioning will help protect your feet while running.

High-quality athletic shoes provide essential features such as shock absorption, stability, and motion control. This reduces the strain on your muscles, and ligaments, ultimately preventing foot and knee pain.

When selecting the right shoes, consider factors such as your foot shape, arch type, and any existing foot conditions.

If you aren’t sure what type of footwear is right for you, our team can help give you guidance and also help you identify other ways to fix your shin splints and get back to pain free running.

To find out more, arrange a free consultation now.

Investing in supportive, running-specific footwear and replacing them when needed can significantly improve foot health and prevent pain.

Method 3 – Strengthen Your Core

You may be thinking “My core? How will that help my shins?”.

Let me explain…

A strong core is essential for runners, as it helps support your entire body and reduces the strain on your lower legs.

A robust core maintains correct alignment and balance throughout your body. Enabling you to transfer the force from your upper body to your lower body during a run.

To effectively strengthen your core, consider including a variety of exercises that target different muscle groups, including the abdominals, obliques, and lower back.

Some examples of core exercises include; Planks, Sit-ups & Leg lifts.

Incorporate these core-strengthening exercises into your workout 3-4 times per week, gradually increasing the intensity and duration as your strength improves.

Persistent Shin Splints

Have you tried these methods but you’re still in agonising pain with shin splints?

You MUST contact a physical therapist right away!

By contacting a physical therapist, you can get the treatment and relief you need to feel comfortable while running.

At Next Level Physical Therapy we have four clinics in the area (Cary, Montclair, Morrisville, and Woodcliff Lake), for a limited time we are offering a Free Lower Body Consultation.

This one-on-one consultation with a skilled physical therapist will offer you personalized advice on how to run more, run further, and run faster.

Arrange Your Free Lower Body Consultation.

Act fast, as we only have a limited number of appointments available.

Want More Free Professional Advice To Live An Active Life Pain-Free?

Read our blog – 3 Reasons Why You’re Still Having Knee Pain and Can’t Run, Bike, Or Squat!

Read our blog – What’s Overstriding, and Why Can This Be A Problem For Runners?

The post How to Get Rid of Shin Splints – 3 Proven Methods For Fast Relief appeared first on Next Level Physio.

4 Of The Best Golf Stretches To Reduce Pain, Stiffness And Tight Muscles

Jerry — Thu, 11 May 2023 10:30:55 +0000

Golf is a popular sport that requires flexibility, mobility, and even balance.

As we age, our bodies experience natural changes in joint mobility and muscle elasticity, which can impact our golf game – but they don’t have to if they do the right things!

Golf stretches can help senior golfers maintain mobility and flexibility, and reduce stiffness so getting older doesn’t mean you have to suffer from pain, and play less golf than you’d like.

In this blog, you can discover the best golf stretches for 45+ year old golfers who want to improve their game, while reducing those annoying stiffness and nagging pains when you’re on the course.

Common Mobility Issues for Recreational Golfers

Before we dive into the best golf stretches, it’s essential to understand the mobility issues that recreational golfers commonly face. These are more common as we age, but not exclusive to those over 45.

Reduced Range Of Motion

The ability to rotate your hips, shoulders, and torso is critical for a smooth golf swing.

Aging can lead to a decrease in mobility, which can affect your swing meaning you aren’t able to drive as far off the tee and lose your accuracy when trying to pitch onto the green.

A limited range of motion can also increase your risk of injury meaning you’re completely out of action, and not able to play at all.

Decreased flexibility

Tight muscles can lead to decreased mobility and a lack of flexibility, thus affecting the golf game.

If you’re tight, this can make it harder to be explosive when striking the ball and reduce your distance off the tee.

Best Golf Stretches for Senior Golfers

So now we know the cost of poor mobility and flexibility to your golf game, here are 4 of the best golf stretches that senior golfers can do to fix the problem. These golf stretches should target the typical muscles that create issues for golfers by wrecking their game, and leading to pain.

Seated Hip Stretch

This stretch helps improve hip mobility, which is essential for maintaining balance and generating power during the golf swing.

Sit on a chair, couch, or bench with your feet flat on the floor.
Cross your right ankle over your left knee.
Place your left hand on your right knee and grasp your right ankle with your right hand.
Gently press your right knee down with your left hand while pulling your right ankle towards you with your right hand.
Hold for 10-15 seconds.
Repeat on the other side.

Standing Shoulder Stretch

This stretch helps improve shoulder mobility, which is critical for achieving a full backswing.

Stand upright with your feet shoulder-width apart.
Extend your right arm forward at shoulder height.
Bend your right elbow and bring your right hand behind your head.
Use your left hand to gently press your right elbow towards your left shoulder until you feel a stretch.
Hold for 10-15 seconds.
Repeat on the other side.

Lunge and Twist

This stretch helps to improve spine mobility, which is essential for generating power during the golf swing.

Start in a lunge position with your left foot forward and your right foot back.
Place your left hand on your left knee.
Rotate your torso to the left, placing your right hand on your left thigh.
Hold for a few seconds, then return to the starting position.
Repeat on the other side.

Hamstring Stretch

This stretch helps to improve flexibility in the hamstrings, which can reduce the risk of lower back pain and improve balance during the golf swing.

Sit on the floor with your legs extended in front of you.
Reach towards your toes with your hands, gently pulling yourself forward.
Keep your back straight and avoid rounding your spine.
Hold for 10-15 seconds.

What To Do Next

These 4 golf stretches can help senior golfers maintain flexibility and mobility, and reduce stiffness while playing golf.

These stretches are simple, effective, and can be done at home before you head to the course, or just before you step onto the course.

So if you love golf, but are finding it harder and harder to play 18 holes without pain, stiffness, or poor performance, don’t chalk this up to your age and accept it.

Try these stretches, and if you have any challenges, or it doesn’t improve things for you, reach out to our team.

We regularly work with people in their retirement who are strong, fit and mobile, living very active lives filled with activities that they love.

Their secret?

It’s not luck or genetics.

It’s that they’ve got the personalized advice they needed to identify exactly what’s happening in their body, the root cause of their muscle tightness, joint stiffness, and pain, and work on their tailored treatment plans from our expert physical therapy team.

If you want to play more golf, reduce your handicap, and enjoy the game you love without pain, stiffness, or tension, find out how we can help you with a Free Golf Movement Screening.

This is a completely free appointment with an expert in physical therapy who will listen to your story, hear your golf goals, and help you understand the fastest, natural ways to improve your mobility and flexibility as well as address any niggling injuries.

We have four clinics in the area (Cary, Montclair, Morrisville, and Woodcliff Lake), but demand is extremely high right now, so contact us on 201-746-9966 to arrange your Free Golf Movement Screening today.

Want More Free Expert Advice So You Can Enjoy An Active Life Without Pain?

Read our blog – Don’t Give Up If You’re Aching After Your First Game, Or After Getting Back Into The Gym

Read our blog – 3 Reasons Why You’re Still Having Knee Pain And Can’t Run, Bike, Or Squat!

The post 4 Of The Best Golf Stretches To Reduce Pain, Stiffness And Tight Muscles appeared first on Next Level Physio.