Custom Fitness Concepts

Usually when an athlete complains of pain and / or inflammation on the front and sides of their lower leg, they refer to this type of pain as shin splints.  This is a common complaint among people who exercise, and even with some people who do not exercise but are flat footed or overweight.  In either case they can be a real problem if you are trying to get in shape or stay in shape.

What are “shin splints”?

Shin splints refer to an inflammation of the Anterior Tibilas (the muscle in your shins).  In severe cases, shin splints can lead to a stress fracture.

Causes

There are three main causes of shin splints:

• Being overweight. Excess pounds will cause a greater amount of force on your lower extremities, especially during impacting exercises.
• Running or walking on hard surfaces.  Cement, concrete and tar are extremely hard surfaces and unfortunately the Outdoor Conditioning Program is stuck using these surfaces most of the time.  The more you can stay off these surfaces the better.  Running on grass or dirt trails or even rubberized tracks is much better for you.
• Shoes.  Running shoes are designed to absorb the impact of running.  Women over 150 lbs. and men over 180 lbs. are considered heavy runners and should buy shoes accordingly.  Shoes are only good for about 3-4 months. The heavier you are, the more miles you put on your shoes, and the harder the surfaces you are running on will determine how quickly you need to change your shoes.  If you are experiencing pain in your shins, new shoes are generally the quickest way to fixing the problem, most of the time.

Treatments

Following the guidelines above are the best ways to avoid shin splints.  If you do start to feel pain in your shins, icing is going to be the best way to treat the pain before it gets too bad.  To do this, fill a Dixie or Styrofoam cup with water and freeze it.  Peel about ½ inch away at the top and rub the exposed ice on your shin until it is gone (15-20 minutes).  Do this 2-3 times a day for 1-2 weeks.

You CAN continue to run while using this method if the pain isn’t too bad. Also, stretch your shins by sitting on the floor with your legs and feet in front of you. Have a partner stretch you by pointing your toes toward the ground and then flexing them back toward your body.

Importance of Variation in Exercise

One of the best ways to minimize shin splints is to vary your exercise program to avoid repetitive activity.  If you enroll in a fitness boot camp you will participate in different exercises each time.  If you do suffer from shin splints though, make sure to let our personal trainers know about it ahead of time so we can make sure that you don’t make matters worse during class.

There are many common injuries that CFC clients ask about. We thought it might help to provide some information about how to treat the pain yourself.  However, be advised, no doctor was consulted on these treatments and self diagnosis isn’t always the best way to deal with pain.  Below are the most common injuries we encounter and some suggestions on how to prevent and treat them.

What is Plantar Fasciitis?

This is an inflammation of the plantar fascia (a fleshly material under your foot that runs the length of your foot from the heel to the ball) usually near the heel or arch. This hurts the most in the morning when you first put your foot on the floor.  In severe cases it can continue to hurt all day but in most cases it goes away once you move around a little.

Causes

Flat feet, over use (long distance runners), or new exercisers who aren’t used to working out often suffer from plantar fasciitis. Also, improper shoes, such as shoes with no arch support or arches that are too high. Another cause is being overweight or pregnant, or anything else that may cause the arch to fall or be put in an unnatural position.

Treatment

Doctors might prescribe an anti-inflammatory drug like Ibuprofen.  Stretching the arch will help as well and to do this you would modify the standing calf stretch just by having your toe on the wall (rather than your entire foot), pressing the ball of your foot towards the ground. In severe cases, a doctor must be consulted and you will probably need orthotics or possibly a cortisone shot. Shedding excess weight will also help.

Vary Your Exercise

One of the best ways to avoid a sports injury like this is to vary your exercise program which is something we think a fitness boot camp does very well.  Because each class is led by a personal trainer, you can rest assured that the workouts will vary from class to class as “muscle confusion” is a big part of our success.  So while you shouldn’t develop a repetitive injury, you can be sure you will be sore when the workout is over!

There is a reason that chiropractors stay as busy as they are.  Back pain, and specifically lower back pain, is one of the top complaints that Americans have regardless of whether or not you consider yourself an athlete.  And at CFC, many of our clients often ask about whether or not our exercise programs will make this worse or actually help them to start feeling some relief.

Causes of lower back pain

Pain in the lower back can be caused by many different things; usually it is because of a lack of core body strength.  New clients usually experience the most back pain because of the stress on the back when CFC personal instructors are training clients with new exercises. The body (back) is being put in a position that it isn’t used to being put in, and weakness in the back (or core body) can cause pain.  CFC trainers most often hear clients’ reports back pain when they are performing Squats and Leg Raises.

Treatments

Usually, if the client just continues to do the exercise over a period of a week or two, the core body will get stronger and the pain will disappear on its own. However, do not push through back pain. Listen to your body. Ask your trainer how to modify the exercise if you are experiencing pain and they will adjust the range of motion which usually decreases the intensity of the pain, while still working your muscles.

Seriously, how many of you have fallen victim to one of the above, and regretted it later?

Bun and Thigh Master, the AB Lounge, the Air Climber, the ‘perfect push-up’… you have skin creams, gels and pills… then of course there are the diets: Atkins, South Beach and ”The all liquid diet.”  Shall I continue?

I can see you’re smiling because I know you’ve tried at least one of these.  You’ve tried to take the easy way out and most likely, it failed you.  Or, you saw some results in the beginning, but it didn’t last.  So, let me start off by saying, if it sounds too good to be true, it is.

Exercise isn’t ‘easy’ or ‘quick’ and it isn’t a fad that is going to go away.  Anything that claims “the easiest workout you’ll ever do” or “a flatter tummy in just 10 minutes a day” or anything else that sounds ridiculous, is ridiculous so just stay away from it.

Deep down, you really do know what works: hard work, dedication, commitment and doing things the right way.  I am not saying that you have to be a CFC member in order to get into better shape.  What I am saying is, stop wasting time, money and energy on gimmicks that can’t possibly work, or be good for you.

To maintain your current fitness level, exercise at a minimum of 60 minutes 3 days/week.  There are no short cuts.

To improve your fitness level, do more.

Always do a program that combines cardio as well as resistance training to build muscular strength and endurance.  If you can’t fit this into your lifestyle, then you need to seriously think about how you can adjust your lifestyle. I know, there are people out there who CAN’T fit exercise into their lives and I feel for you, but the majority of folks can, but choose not to.

I know more people who spend their time ensuring their jobs, cars, homes or clothes/make-up are perfect and running smoothly but, if you think about it, all of these things are replaceable.  You can get fired, or wreck your car, or sell your house and move, but your body, your health and your quality of life are with you no matter what.

Author Bio:

If you are tired of wasting time and money on TV gimmicks, consider attending a fitness boot camp or any of the other personal training services offered by Custom Fitness Concepts.  They offer everything from personal training, to special programs for baby boomers as well as corporate fitness programs.