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Rehabilitation for Runners - Essay Example

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Apply heat and use a heat retainer or shin and calf support after the initial acute stage and particularly before training. This can provide support and compression to the lower leg helping to reduce the strain on the muscles. It will also retain the natural heat which causes blood vessels to dilate and increases the flow of blood to the tissues.
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Rehabilitation for Runners
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"Rehabilitation for Runners"

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Appropriate shoe orthotics. For example, arch supports may be worn.
Posterior leg stretching


Gastroc Strecth. Keep involved leg back with the knee straight and heel on the floor. Slowly bend front knee and lean into wall until stretch is felt in the calf of the back leg. Hold for 20 seconds and repeat 5 times.


Soleus Strecth. Similar to the gastroc stretch, however keep both knees bent and heels on the floor. Lean into wall until a stretch is felt in the lower calf. Hold for 20 seconds and repeat 5 times.
Anterior leg stretching

Anterior Tibialis Stretch. In a or sitting position, cross the involved leg over the uninvolved leg. Pull the toes in a direction that will gently stretch the tissue on the top of the. Hold 20 seconds and repeat 5 times.
Anterior leg strengthening

Toe Taps Sit in a chair with arms resting on thighs. Begin to tap toes by lifting up foot except for the heel and returning it to the floor as fast as possible. You should start to feel the muscles in the front of the ankle working. Continue tapping for 20 seconds and repeat 5 times.

PHASE 3
Limited running on treadmill or track surface at low speed, distance, and level plane
Patient education: learn to recognize symptoms of shin splints in order to prevent reoccurrence and be able to administer self treatment to the area when symptoms return.

PHASE 4
Return to sports
Continue with stretch and strengthening of leg and ankle muscles.



REFERENCES

Sports Injury Clinic. (2008). Shin splints treatment and rehabilitation. 28 July, 2008 (Online). Available at: http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/shinsplints/rehabilitation.php
Plone Open Source Content Management System. (2007) Physical Theraphy...
Pull the toes in a direction that will gently stretch the tissue on the top of the. Hold 20 seconds and repeat 5 times.
Toe Taps Sit in a chair with arms resting on thighs. Begin to tap toes by lifting up foot except for the heel and returning it to the floor as fast as possible. You should start to feel the muscles in the front of the ankle working. Continue tapping for 20 seconds and repeat 5 times.
Sports Injury Clinic. (2008). Shin splints treatment and rehabilitation. 28 July, 2008 (Online). Available at: http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/shinsplints/rehabilitation.php
The leaflet aims to help athletes specially runners on shin splint intermediate rehabilitation. Shin splints are most common among runners, particularly those just starting a running program. If an athlete has a flat arches, his/her feet may have a tendency to roll too far inward (pronate) when running which can contribute to shin splints (Mayo, 2006).
It is commonly used as a "garbage can" term to include a variety of exercise-induced leg pathologies but actually represents a very specific problem. ...Download file to see next pagesRead More
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