You have Shin Splints? We cure - Dear Visitors exercise plans to lose weight, This article, entitled You have Shin Splints? We cure, we have prepared this article carefully for you so you can retrieve information therein. Hopefully you understand the contents of this article that we put under the category facts, well, happy reading.

Title : You have Shin Splints? We cure
link : You have Shin Splints? We cure

You have Shin Splints? We cure

You want to get off to a flying start and hit the road full of energy and motivation. But from the first moment you feel the pain running down the inside of the leg. Most often, the pain disappears while running. But often the pain lasts for several days and makes it difficult to keep training. "These symptoms are a sign of stress in the medial tibia (MTSS), or what is known as leg cramps syndrome. Almost a quarter of all interruptions in the formation back to this overload syndrome. The pain usually builds up for weeks and in severe cases, can run virtually impossible, "explains the expert operation and coach Sascha Wingenfeld.

Where does the pain come from?
your leg where the calf muscles attach to the tibia (or, in technical terms, at the point where the posterior tibial and soleus muscle insertion hurts are inserted into the tibia through the periosteum or the outer surface of the bone). These muscles are responsible for maintaining proper tension in the arch of the foot and therefore are essential for operation. If irritated and overworked, muscle cells may harden, causing radiating pain in the leg. And this is what makes it so difficult to describe and locate the source of lower leg pain.

Take immediate steps
"Once you start to feel pain, it is necessary to act quickly. If you ignore the problem, it will just get worse and can limit or even stop training for months. This type of overuse injury is often the result of a combination of different factors in your training program and running technique, "says Sascha. The following tips can help you identify the source of the problem and get running again injury-free:

• Give your body a break
  pain is a sign that your body needs rest . very easy and short runs are good if the pain is not so bad, but in the case of severe pain, the only thing that can help is to stop running for a few days. You must give the affected muscles time to recover.
• Use your break for something new
  The fact that he is forced to interrupt his training career does not mean you have to give full exercise. You can stay fit with other low-impact sports. Swimming , aqua jogging, cycling or inline skating offer a change of pace and are perfect for building endurance.
  
• Focus on your running technique
  leg cramps usually affect brokers inexperienced or with technical flaws in his career. If your foot contact with the soil is kept too long under the weight of your body or if your feet lands too far in front of the body (overstriding), this can lead to excessive overload of the foot and leg. operating specific exercises you can correct these errors.
  
• work on strengthening his feet Riders who lack the stability of the foot tend to be affected by cramps the legs. Overexposure (roll inward excessive foot after landing) puts tremendous strain on the muscles of the feet. "A specific exercise program designed to soothe and strengthen foot muscles might be useful in this case," advises the expert. In addition, when choosing a running shoe, be sure to choose one with the right support for your foot to compensate for potential weaknesses.
  
• care of your body
  After the pain subsides, calf and foot stretching and strengthening exercises can help you stay pain free. You must perform these before and after execution. These help to warm the muscles that maintain the stability of the foot when running. Running barefoot is also a good way to improve the strength of the foot.

The following three exercises help prevent leg cramps
These exercises not only strengthen foot muscles but also keep leg cramps happen in the first place.

to the tip 1. Talon elevation: 3 x 30 repetitions per day

Instructions:
Roca on his heels and pull your toes up. Bend your knees and roll forward up on the tips of toes. Focus on a smooth transition from heel to toe.

Benefits :.
Stretching and strengthening the muscles of the foot and tibia

2. Pie rolling: about 2-3 minutes per day

Instructions:
Lift your heel and rest the forefoot and toes on the ball in a relaxed position. Try stretching your joints while rolling the ball of his left foot to right from your big toe.

Instructions :. slowly roll the sole of her foot on the ground the ball and increase pressure on sensitive points for about 60 seconds

Benefits: .
Reduction of the general tension in the muscles of the foot

3. Foot and leg reinforcement: 3 x 30 repetitions per day

Instructions:
wrap a resistance band around the front of the foot and ankle push down as much as possible. Be sure to extend the foot all the way through your big toe and try to get as much energy from the foot muscles as possible.

Benefits :.
strengthen the muscles of the foot and tibia

reflect on the training system (and make cuts in)
the pain has been described above is usually caused by the increased intensity of execution and volume too fast. Be sure to allow enough recovery time after long runs, so your muscles can adapt to the highest demands. Give your body time to increase performance.

change your route
The biggest impact on your body comes from running downhill. Without properly, the foot tends to land too far in front of the knee (overstriding), which puts a lot of strain on your muscles. For this reason, you should choose a flat surface to work on when your leg cramps are particularly bad.

start slowly and carefully
Only when you can run again completely free of pain, systematic training should begin again. You should probably rethink your workouts in terms of content and volume and maybe even get an expert to plan and organize your running sessions. If you continue to complement its execution with a combination of stretching, conditioning and coordination exercises, the risk of injury or a new injury is low.

***

The post You have Shin Splints? We cure appeared first on https://www.runtastic.com/blog/en/guest-bloggers/got-shin-splints-we-have-the-cure/

Thanks for Reading You have Shin Splints? We cure

Thank you for reading this You have Shin Splints? We cure, hopefully can give benefits to all of you. well, see you in posting other articles.

You are now reading the article You have Shin Splints? We cure Url Address https://exerciseplanstoloseweight.blogspot.com/2016/07/you-have-shin-splints-we-cure.html

Tweet