Shin Splints
‘Shin splints’ is often the generic term used for lower leg pain, but when accurately diagnosed, shin splints are known medically as medial tibial stress syndrome (MTSS). This condition refers to pain in the shins, the front part of the lower legs, and is an inflammation of the connective muscle tissue surrounding the front of the tibia. The pain is commonly brought on by strenuous activity, especially stop-start sports such as tennis and basketball, as well as running on hard or uneven surfaces. Dancers also commonly suffer with shin splints. It is never advisable to run or dance through the pain of shin splints as this can lead to stress fractures of the bone - shin pain is an indication that there is already damage to the muscle and/or bone therefore exercising further can cause more intense pain, longer recovery and more damage to the area. Shin splints are often seen with people who have ‘flat feet’, this overpronation involves excessive rolling inwards which can cause the tibia to twist or the lower muscles to over-stretch. Those people who lean forward, or back too much or those that run with their toes pointing inwards may also be prone to shin splints. Women also have an increased risk of complications from shin splints (stress fractures) especially if their bone density is less, which occurs in osteoporosis.
Post Marathon - how massage is integral to recovery
The Virgin London Marathon is nearly upon us, athletes will be planning their training and race tactics thoroughly and with care. However, it is just as important to plan your post marathon recovery to ensure that injury is dealt with or avoided, and your body heals itself as efficiently and quickly as possible. It may seem very tempting to do very little after running the 26.2 miles, the ultimate test to the body, but evidence shows that reverse tapering is probably the best training for recovering from such an enduring race - ie a mirror of the training that you did preceding the marathon day. Some people say it takes two to three weeks to recover from a marathon, or one day per mile ran. We know that nutrition, exercising carefully and massage all play an important part in helping the body repair itself and getting ready to train for the next event or fitness goal!
Preparing for the London Marathon? Don’t forget a massage!
The Virgin London Marathon is only a few weeks away, on Sunday 21st April 2013, and whether you are an experienced athlete or you are running this great race for the first time - there is no doubt that you will be in full preparation for this arduous event. It is likely in the months and weeks leading up to the big day, competitors from all over the country (and world) will have been following both a strict training fitness programme and altered their diet accordingly. In these last few weeks left before the race, it is advisable to ‘taper’ your training in full preparation for a healthy peak performance on the day. Tapering means slowing down your training in intensity and distance to allow the body and mind to rest; this has huge beneficial effects by reducing the risk of injury and allowing the muscles to store important carbohydrates for the marathon day.