Unfortunately, most runners will experience knee pain at some point, and while questions remain about what causes this lower leg pain and how to treat it, one thing is certain. : At worst, shin splints can be debilitating and painful.
A new University of Michigan study found that shin splints affect more muscles than previously thought, including small, neglected muscles in the calves and feet, and these findings support the idea that simple home toe yoga exercises that target the foot muscles can really help. quick recovery.
What are shin splints?
Shin splints, one of the most common lower leg injuries involving the muscle, is the most common running injury for all ages, says Alexandra DeJong Lempke, clinical assistant professor of exercise science. at UM School of Kinesiology. This pain in the neck when walking or running can range from uncomfortable to debilitating, and there are different opinions about its causes – heavy falls, prolonged of the foot on the ground when walking, it cannot be easy or easy. And because there is no consensus, this kind of violence is more difficult to prevent and control.
Key findings from a study of shin splints in adolescents
Using ultrasound, DeJong Lempke and his team imaged the legs and feet of young adults who did and did not experience shin splints. It is the first study to use ultrasound in young people to evaluate muscles and tendons for lower leg injuries such as shin splints, and researchers were able to identify these small muscles that looked not done.
Important information:
- Compared to healthy runners, injured runners had less leg and calf muscle mass. In addition, some muscles in the calves and legs decreased in size, indicating a decrease in muscle strength and quality.
- The muscles in the feet and calves of runners are more injured than previously thought. A change in the quality of the knee joint can cause pain in the foot or leg. Assessing the whole person is important in developing a treatment plan.
- Musculoskeletal ultrasound is a useful tool in establishing treatment plans for these injuries. The usual practice for lower leg injuries unlike shin splints is manual testing of strength and flexibility, but does not include images.
- Yoga leg exercises for strengthening leg muscles can be very helpful in rehabilitation programs for young runners.
Most lower limb injuries like shin splints are re-injuries, DeJong Lempke said, and the hope is that these interventions can help break that cycle.
Leg exercises or leg exercises
“This is a simple, short procedure that has good long-term results, and it’s more difficult than it looks, especially for people who are injured,” said DeJong Lempke.
Exercises have become popular in recent years for lower legs and feet, such as plantar fasciitis and flat feet:
- Start with your feet flat on the floor.
- Focus on bringing the ball of the foot closer to the ankle by contracting the muscles in the arch, making it rise.
- Do not curl the toes underneath. Keep them on the floor and short legs.
- Variations include raising the toes or big toe, standing on one leg, etc.
DeJong Lemke says these are high-impact exercises because they target the endurance muscles. Comments are received from 50 to 300 times a day. It started slowly.
The research appears in the journal Physical Medicine & Rehabilitation. It provides the basis for further studies to determine if exercise heals muscles and tendons and relieves pain in young people, and to determine the root cause of shin splints.