Are your 'SHINS' also up for a C25K Challenge?
| Author: | John-Wayne Hughes |
| Published: | 20th October 2016 |
| Categories: | Blog, Clinical massage, Physiotherapy, Stretches, Clinical advice |
In short:
Are your 'SHINS' also up for a C25K Challenge?
Too many people undertake a couch to 5K ( C25K) programme and within weeks find that they are in pieces and the likely reason for them giving up on such a brilliant way to get fit is because, like many things in life such a programme isn't a perfect fit and might be too aggressive for them.
This does not mean they should give up, what this actually means is that many people need to go through a period of toughening-up of the soft-tissues before being able to run discomfort free. Especially, if the couch is the only exercise the legs have seen in recent years.
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In detail:
AdvanceSRM is proud to be helping Clanfield Online, the Clanfield Joggers and Serenity Digital to bring an even bigger and better event to Clanfield and the surrounding communities! Building on the previous question, I would now like to ask you -
Are your 'SHINS' also up for the Challenge?
ONE OF THE GREAT THINGS THAT came from the 2016 Clanfield Challenge was that the Clanfield Joggers were able to use some of the funds raised to set up a local 'Couch to 5K programme' (C25K). This course made it possible for a good number of people to experience an activity that has enabled them to make positive steps towards a healthy and active lifestyle, while giving them the opportunity to socialise and have fun. Over the past couple of years, I have come to appreciate that for many of us the idea of entering an event like the Clanfield Challenge is the last thing we'd ever dream of doing. The excuses we tell ourselves include, 'I hate running', 'I'm too old for that sort of thing', 'my knees are knackered', 'I'd rather walk on hot coals than run a 5k' and although each of these are legitimate excuses they are all ways of avoiding an opportunity to realise the incredible health benefits this could have by just walking in the event.
OK! So what the hell does this have to do with your SHINS? I hear you ask. Well, the fact is that for anyone looking to walk or run at least 5K, preparing your body effectively is essential. Too many people undertake a 'C25K' programme and within weeks find that they are in pieces and the likely reason for them giving up on such a brilliant way to get fit is because, like many things in life such a programme isn't a perfect fit and might be too aggressive for them. This does not mean they should give up, what this actually means is that many people need to go through a period of toughening-up of the soft-tissues before being able to run discomfort free. Especially, if the couch is the only exercise the legs have seen in recent years. A common problem for new runners is shin splints (clinically referred to as medial tibial stress syndrome). One way of preparing the shins for overcoming the pains associated with the demands of a C25K is presented in the video below. The exercises included are not meant to be a definitive guide to all recommended remedial exercises for shin splints but are rather a selection of some of the better exercises. Why not give them a go by including them in a daily warm-up routine and by doing so you might just find that your journey to 5K picks up a pace and your legs begin to feel less pain or fatigue as they become accustomed to being CHALLENGED.
Shin Splints - Three Exercises to Eradicate the Pain.
This video demonstrates some simple exercises to help alleviate shin splint pain. The exercises are: Toe curls - Do three sets of 8-10 reps on each foot. Single leg glute bridge - Do 2-3 sets of 8-10 reps on each leg. Eccentric calf raises - 2-3 sets of 8-10 reps on each leg. Repeat all exercises at least twice a day. Please forward this onto anyone that might benefit from these exercises including runners, dancers, footballers, in fact anyone that participates in activities that involve repetitive movement and has an impact on the legs.
If you are suffering from any of the symptoms or complaints described above and would like assistance with your ailments, please book online.
DISCLAIMER: John Hughes is a qualified Clinical Soft tissue & Remedial Massage Specialist, and the exercises demonstrated in this video are to be used only as a reminder of how to carry out exercises that have been demonstrated to you by an appropriately qualified professional. Performing the techniques shown in this video should never take the place of visiting your own doctor or other appropriately qualified person for treating any discomfort or pain you may be experiencing. Remember, your own therapist will ensure that you are performing the exercises correctly. Doing it wrong may result in you making the situation worse instead of better. If at any time, you are aware of any increase in discomfort or experience any unexpected pain while performing any remedial exercises then you must STOP and seek advice from your General Practitioner.
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