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 up running, returning to a long‑lost sport, or trying an entirely new activity, starting a workout routine can be invigorating. But with that excitement often comes a few literal growing pains as our bodies adapt to new demands.

‘Shin splints‘ or Medial Tibial Stress Syndrome (MTSS) is a common condition involving the shinbone, where an increase in physical stress or loading through the legs can cause pain, inflammation, and in severe cases, stress fractures of the shinbone. It can be very painful, and hinder any physical activity that involves high pressure or stress on the lower legs. Shin splints (MTSS) are common in running populations, and it is estimated to effect 4–20% of the general population and up to 35% of athletes, including those in Australia who participate heavily in running‑based sports.

Likewise, heel pain can strike! With teenagers often complaining that stepping back into sport season training has brought some old pains and strains to the surface. That’s right, ‘severs’ is on the rise! Sever’s disease, or Calcaneal Apophysitis, mainly affects children aged 8–14, which is a population commonly engaged in Australian junior sports such as AFL, netball, soccer and basketball, where repetitive running and jumping increase risk. Our budding athletes will often complain of heel pain, pain worsening with activity, heel tenderness, redness or swelling, or limping and an inability to walk with any pressure on the heel.

In summary, lower leg and heel pain is commonly experienced when we return back to activity. High intensity, impact and repetitive exercises are most often to blame, particularly when your body isn’t familiar with the movement and load. Fortunately, there are steps that can be taken if symptoms begin to appear.

1. Rest is pivotal, allowing for the body’s inflammatory processes to settle down and the body to heal. Limit your exercise, particularly the high impact, high intensity, high repetition activities.
2. Manual therapy administered by osteopaths can also assist in speeding up and managing the healing process. Soft tissue techniques (massage, inhibition), stretching and dry needling can release tight muscles, reducing strain on the area, improving lymphatic drainage, helping to improve function and reduce pain.
3. Strapping and tapping may provide you with an additional boost to limit excessive movement and promote healing.
4. Get some advice: If you’re experiencing any pain, or thinking about how to get back into physical exercise, speak to our osteo’s to see what approach would be most appropriate for you!

Written by Dr Matthew Esposito – Osteopath. Matthew Esposito is available for appointments Monday, Wednesday and Friday at Keilor Health Centre