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It’s reported that shin splints affect between 5-35 to your mileage per week to minimize injury risk.  Strengthen your hips and ankles Stretch your calves and toes Run on softer surfaces when possible Make sure your shoes are well fitted and avoid excessive use of orthotics  Still having pain? Schedule an appointment with a physical therapist.  At Blue Hills Sports and Spine Rehabilitation we have skilled physical therapists who can help find out why your shins hurt i...
Posted on 2019-06-04
The Truth about Foam Rolling   Used abundantly by gym goers and athletes alike, foam rolling has arguably become the most popular form of self manual therapy. This technique is often used with goals to improve range of motion, flexibility, and performance. However, the literature on its effectiveness is still young even though it is widely included as a staple for many training programs.   Foam rolling is a type of myofascial release therapy intended to directly reduce localized mu...
Posted on 2019-05-13
Finding the Proper Stretch: 5 Ways to Get a Proper Warm-Up to Avoid Injury. Life is hectic; cut out the stress, the negative emotions, poor body mechanics, but don’t cut out the humble workout warm-up. The Science Behind It. A good warm-up will prepare you physically and mentally for your workout. The movements and stretches should increase the circulation and blood flow to your muscles and literally “warm” them up. Why is this a good thing? Warmed muscles are less likely to...
Posted on 2019-04-30
3 Reasons Why Strengthening Your Core Will Help With Your Physical Therapy. What exactly is your core? If you guessed the abdominal muscles, you’re only partly right. Many people wrongly assume core exercises are to get that coveted six pack. While having a six pack may look nice, it doesn’t guarantee a strong, stable core. That’s because the core is made up of more than just abs, it includes the chest, diaphragm, hips, spine, back muscles, glutes, and pelvic floor. Basically,...
Posted on 2019-04-27
How NOT to Treat Your Pulled Muscles at Home. You’ve just bent over to pick up groceries, and you’re hit with this stabbing pain. You freeze, because you can’t really stand up, or go down. This shooting pain, be it in your back, legs, or neck, is most likely a pulled muscle, better known as a muscle strain. Most people don’t rush to the ER for a muscle strain, instead opting to treat it at home. In this article, we’ll discuss what you can do and what you definitely...
Posted on 2019-04-25
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