Shin Splints and Severs
As we settle into the New Year, many of us are diving into our resolutions with renewed enthusiasm. Whether you’ve set fresh goals like getting back into the gym, taking…
Nearly everyday we see someone for an injury, caused while lifting weights at the gym or home. What an incredibly frustrating time! We go to the gym with the best intentions, wanting to get stronger, feel good and prevent our bodies from hurting – and then this happens! So, when we end up hurting ourselves on that final squat attempt, or tweak our backs on a deadlift, the sense of betrayal towards our trusty barbell is tangible. You have so many questions: How did this happen? Did I not warm up enough? Did I take it too far and get ahead of myself? Was there something wrong with my technique? Whatever the reason it happened, we now have hurt ourselves. So what can we do?
Nearly everyday we see someone for an injury, caused while lifting weights at the gym or home. What an incredibly frustrating time! We go to the gym with the best intentions, wanting to get stronger, feel good and prevent our bodies from hurting – and then this happens! So, when we end up hurting ourselves on that final squat attempt, or tweak our backs on a deadlift, the sense of betrayal towards our trusty barbell is tangible. You have so many questions: How did this happen? Did I not warm up enough? Did I take it too far and get ahead of myself? Was there something wrong with my technique? Whatever the reason it happened, we now have hurt ourselves. So what can we do?
Say you hurt yourself on a back squat. Don’t just sit in a chair getting cold and feeling sore. Try to do some slow, controlled movements whilst supporting yourself. Feel out the movement and see when and where you feel the pain. Is it in the lower back? Or is it more in your hips? Can you move in a full range of motion or is it restricted? Gently and slowly go through basic movements to see how well you can function and what you can still do with or without pain.
Try to do slow gentle body weight exercises and stretches depending on your pain levels. If all you can manage is a five minute slow walk then do that. Just keep moving. This will increase blood flow to the injured area and give your nervous system feedback to down regulate pain.
Heat and ice both can help with managing pain. Depending on your personal preferences or type of injury you can use either one. Usually, I recommend going with whichever one you get most relief from, just remember to wrap it up in a tea towel or cloth and avoid direct contact with skin so you don’t burn yourself! Over the counter pain relief such as ibuprofen or paracetamol can also help. Speak to your pharmacist about which one they recommend.
If your pain still isn’t improving, further assessment may be needed. Osteopaths are allied health professionals with several years of experience and can provide further assessment and/or treatment when needed. And remember, the sooner you get help, the better off you’ll be!
Finally, try to remember pain and injury is a part of life. Most issues are simple in nature, and can be resolved fairly quickly. Exercise helps keep our body strong and healthy, so if we do get hurt, we can usually handle the pain more efficiently. If we warm up appropriately, exercise with good form and pay attention to our post workout recovery, we can minimize this risk and get better results in the long term. So keep moving and stay healthy.
