Sage Pose Yoga
• Some runners are more prone to shin pain due to their anatomy. This is nearly always curable with very gradual mileage increases, strategic rest, more frequent walk breaks, careful shoe choices, orthotics, and possibly strengthening.
• Softer orthotics may provide relief when the shins are sore, but firmer ones can protect from reinjury.
• Many orthotics fail to cure the problem. It is important to choose a doctor who is very experienced in the fabrication and design of orthotics to increase the success rate of the treatment.
• yoga gait analysis will provide valuable information for treatment.
• Icing and massage, even if painful, can be very helpful.
• Stress fractures that begin gradually and evolve over time produce a lot of soft tissue damage also. Following the treatment plan for non-stress fracture shin pain, with rest, will shorten the time needed to return to training after the bone heals.
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• Sudden onset stress fractures do not require therapy because the problem is almost totally confined to the bone unless this is caused by weak muscles or structural weakness.
• Continued training is usually fine if there is mild to moderate shin pain that goes away during the first 5 minutes of a workout, is not felt during the rest of the workout, does not hurt with daily walking (even if it is sore after a run). If the pain does not recover to its previous level by the next day, more rest is needed.
• If it hurts with daily activity, do not train.
• If pain returns during a workout, STOP.
• Increasing walk breaks may allow one to yoga while the shin injury is healing (not with stress fractures).
