7 common injuries and how to treat them, according to the experts
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For Stylist.co.uk
Shin splints, dodgy ankles, tennis elbow… a lot can go wrong when you’re training hard. You can make most common injuries feel better and repair faster, however, with a little expert advice.
You set your intentions, you bought the leggings, you had your playlist ready to go… and then you woke up one morning with screaming knees. Or you felt an uncomfortable tweak in the back of your hamstring as you lent into a deadlift. Overuse injuries are common – especially when you’ve started a new sport or activity – but that doesn’t mean that you can afford to ignore them. Leave twinges and aches for too long and you could find yourself dealing with a more serious problem.
While covid has made it more challenging to seek treatment from trained professionals in person, there are things you can do yourself to reduce pain and help injuries to heal. We called in the experts for their advice on how to treat the seven most common sports injuries from home. WARNING: If you are experiencing pain or swelling that doesn’t get better within a few days, do consult a medical professional.
1. SHIN SPLINTS
If your shins are tender, especially when pressure is applied, you could have shin splints. Shin splints are caused by repetitive stress on the shinbone and connective tissues around it – think pounding the pavement on your evening run. Because they’re stress-related, the first thing you should do, according to Team GB soft tissue specialist James Hedger, is put your feet up.
“You need to offload them for a couple of days,” he says. “While you’re resting, it’s also a good idea to foam roll through the foot and the calf.” When the pain has subsided and you’re ready to get moving again, resume running on softer surfaces like grass and filter in some strengthening exercises. “Performing tibialis (toe) raises are a great way to strengthen your muscles to act as shock absorbers for the shin,” James says. “Doing plenty of single-leg balance work will also help control your foot on landing.”
Try:
Having a rest for a week.
Using a foam roller to massage the foot and calf muscles.
Running on grass instead of concrete.
Adding toe raises and single-leg work into your strengthening and conditioning sessions.
Read more: https://www.stylist.co.uk/fitness-health/7-common-injuries-treatment