![]() ![]() Read more about symptoms of peripheral neuropathy When to see your GP These symptoms are usually constant, but may come and go. muscle weakness, especially in the feet.burning, stabbing or shooting pain in affected areas.numbness and tingling in the feet or hands.autonomic nerves – responsible for regulating automatic functions of the body, such as blood pressure and bladder function.motor nerves – responsible for controlling muscles.sensory nerves – responsible for transmitting sensations, such as pain and touch.It includes different types of nerves with their own specific functions, including: The peripheral nervous system is the network of nerves that lie outside the central nervous system (the brain and spinal cord). In the UK, it's estimated that almost 1 in 10 people aged 55 or over are affected by some degree of peripheral neuropathy. The symptoms depend on which nerves are affected. And, when in doubt, reach out to a qualified physical therapist for a personalized plan to get you back on your feet - literally.Peripheral neuropathy develops when nerves in the body's extremities – such as the hands, feet and arms – are damaged. Be sure to back off on intensity and mileage if you start to feel pain again. When you do return to exercise, ease back into a routine gradually and with care. Wearing shoes with proper arch support can also help to reduce the impact from running, especially on tough terrain. Some studies have suggested that they may be helpful in the prevention and treatment of shin splints. Consider working with a physical therapist and a running coach to safely increase mileage and intensity as you train.Īlso, if you do consult with a physical therapist or related expert, ask if wearing compression socks could be helpful for you. The same concept applies to the intensity of the runs as well. For example, if you ran 30 miles the week prior, it may be wise to bump up to no more than 33 miles the following week. Other ways to prevent shin splints include gradually increasing mileage by no more than 10 percent each week. Toe walks: After walking on your heels, try walking on your toes while keeping the heels lifted.Keep the toes off the ground while you walk. Heel walk: Before you start your run or exercise session, walk on your heels for a minute or two.Then lift and lower the heels with a greater range of motion. To make the exercise more challenging, drop the heels off of a step. Heel raises: Standing tall, raise your heels off the floor slowly, hold for a second at the top, then lower down slowly.Then switch sides and tap the toes on the other foot. Repeat and continue to tap the toes on one foot for 30 seconds to one minute. Now, lift just the toes of your right foot (keeping the heel on the floor) and tap them back down. Toe taps: In a standing or seated position, begin with both feet resting on the floor.Again, these exercises can be done daily in just a few minutes. Lastly, stretching before you run can help you prevent or even manage shin splints when they arise.Įxperts often advise to strengthen the muscles in the lower leg in addition to doing shin-specific stretches to prevent or manage shin splints. And if you can avoid working out on hard surfaces - such as concrete or on a basketball court - that can also play a pivotal role in prevention. Training in a pair of worn-down shoes can contribute to the problem, since once the cushioning diminishes, so does the support. Replacing your running shoes regularly will also help. People with flat feet who overpronate or have very rigid foot arches are also at increased risk of shin splints. In fact, those who participate in sports (think: gymnasts, dancers, even military recruits) or intense workout classes that involve repetitive high impact moves or jumping, such as HIIT, can get shin splints. ![]() While runners are at high risk for shin splints, those who are active in general can get them. Though if not given the right attention early on, the minor injury can reappear in future training cycles, or worse, turn into tibial stress fractures over time. If treated correctly in the early stages - backing off intense exercise and icing the affected areas often - shin splints will heal. For runners, some of the most common factors are increasing mileage or intensity too quickly, wearing shoes that are ill-fitting or worn down, and running on hard surfaces. There are a few potential causes of shin splints. For others, the discomfort may be subtle while working out but then turn into persistent pain soon after finishing. For some, symptoms of the injury include a dull or sharp ache in the lower leg that intensifies after a workout. According to the Cleveland Clinic, shin splints usually develop from repeated stress from high impact exercise, such as running, and subsequent discomfort. ![]() Shin splints occur when both muscles and bones pull at the insertion of your shin (the tibia bone) and become inflamed. ![]()
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