This is an article that Dr Lynch wrote for his column “Staying in the Game”, for the Portland Press Herald. We hope you find it informative. If you are suffering from a shin splints or other issues, you can contact Dr Lynch from the info on this contact page.
Spring is in the air and the snow is off the roads and ball fields. Now that the weather is warmer, people want to go outside to get some fresh air and exercise after another Maine winter.
One exercise many will be doing is running – whether you are one of the fortunate 4,600 people that were lucky enough to register for the Beach to Beacon in August or you are heading onto the sports fields. Most athletic endeavors require running to get in shape or to participate. This holds true for the weekend warrior going out for a jog to improve their health, or to maintain or lose weight.
Shinare very common injuries in athletes. Nearly 20 percent of all runners will suffer from them at some time.
Pain and mild swelling fromoccurs along the bone, the long bone in the lower leg also known as the tibia.
In mild cases the pain will subside when you stop running and rest. In more severe cases the pain and swelling will be more pronounced and the pain will not subside on rest alone.
The most common cause ofis training too much too soon. They can be caused by weak dorsal flexor muscles of the (these are the muscles that pull your foot toward your torso), tight calf muscles, improper footwear, or poor gait and foot mechanics.
To diagnosisrequires a detailed history and physical examination, including muscle testing and biomechanical analysis of the lower legs and hips. There are no specific tests to be performed unless the patient is in severe pain, with obvious swelling and altered gait. In those cases, imaging studies would be appropriate to rule out stress factures in the tibia.
Treatment ofmay include ice to the swollen areas of the , elevation, over-the-counter anti-inflammation medication, new shoes and possibly arch supports.
A young woman came to see me last year with pain in hers after she started to train for the Beach to Beacon. This was to be her first road race and she planned to run it with her husband, who was a distance runner on his college team. Even though she had never been a runner, she was in excellent cardio condition from cycling and teaching belly dancing.
I had her use ice for the pain and swelling. She was referred to a store that specialized in runners for new footwear. The muscles of hers were weak and she was given specific exercises to do with the intent to stretch and strengthen them, along with deep tissue therapy.
Once the pain subsided, I watched her run at the local track, and made some adjustment in her technique and had her build a gradual base. The good news was she recovered successfully and was able to run the Beach to Beacon with her husband without pain.
Jeanne Hackett, a certified running coach from Portland, recommends a training program that is progressive and includes rest. Having someone of her credentials to evaluate your running technique and develop a training program specifically for your goals and physical conditioning can be helpful.
Remember, always warm up and do a proper cool-down after you exercise. It is recommended before starting an exercise program you should see your health care provider for approval.
This is an article that Dr Lynch wrote for his column “Staying in the Game”, for the Portland Press Herald on April 8th, 2010. We hope you find it informative. If you are suffering from a hamstring pull or other issues, you can contact Dr Lynch from the info on this contact page.
You’re just out of work, jump in your car and rush to the ball field for a softball game after sitting or standing most of the day. You are looking forward to getting exercise and competing with friends.
You get to the field and play catch to warm up your arm and shoulder, take a few practice swings and then the game begins. You are at bat, hit the ball, dash to first base and it happens: You hear a pop and feel a burning pain in the back of your leg.
You just pulled a hamstring and the game is over for you. Now what?
Such an injury happens frequently to weekend warriors, as well as elite athletes.
The hamstring is the large muscle that runs from the bottom of your buttocks to the back of your knee. Its purpose is to bend the knee backward at the hip.
This muscle is used for propulsion, and allows you to run and sprint. Any sport that requires explosive acceleration such as football, baseball and track and field exposes the hamstring to injury. There’s less risk of injury to distance runners.
A local football coach called me about his running back who had a hamstring injury and asked if I would see him. The young man wasn’t able to play and came to the office with his father. The pain started in practice.
An examination revealed tenderness to the belly of the muscle. A straight leg test revealed his hamstrings to be very tight and short. His right sacroiliac joint was limited on motion, which altered his gait.
Our treatment consisted of manipulation to the pelvis to restore the motion to the sacroiliac and his gait. Deep massage and ultrasound were applied to relieve congestion and increase circulation in the muscle. Dynamic stretching on the hamstrings was performed and we showed his father how to do this for him at home.
We instructed him to get heat, massage and stretching from the school trainer. After several days, he was making significant progress and was allowed to start running easy at first. Within 10 days he was back on the football field.
Whether it’s a high school athlete or a weekend warrior, it is imperative to take care of this muscle. The most important method to prevent a hamstring injury is to warm up correctly. Start with a light jog for 5 to 10 minutes. You also need to be properly hydrated, so drink plenty of fluids while exercising, especially on hot, humid days.
A sedentary lifestyle with prolonged sitting and standing weakens and shortens the muscle. I often recommend yoga to my patients. It is an excellent form of exercise that can gently stretch and strengthen not only the muscles and joints in your legs, but most muscles and joints in your body.
If you do pull your hamstring, I always recommend ice and a compress to reduce swelling and bleeding. See a health care professional for further advice and guidance. This will speed your recovery.
New patients may download and print the following intake form (2 Page PDF- please be sure to fill out both pages). By printing and filling out these forms you will speed the process along at the time of your first appointment. Be sure to present these forms to our administrative staff at the time of your initial visit.
Hours for Dr Lynch
Monday 7am – 12pm, 2pm – 4:30pm
Tuesday 8am – 12pm
Wednesday 7am – 12pm, 2pm – 4:30pm
Thursday – Closed
Friday 7am – 12pm
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