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"I have finally found a form of exercise that I actually enjoy with TransformHers bootcamps. I have almost dropped a whole pant size (a lot of my clothes are too big now!) and feel great after each session. It also gives me an opportunity to get outdoors more during the week which doesn't normally happen with my usual work routine."
Lee-Anne Holmes-Theron
"Never before have I enjoyed my training sessions. I have been with TransformHERS for two months and will be signing up again for the next camp. Training with Ru is such a pleasure, I'm already seeing a difference -still a long way to go but I will get there. "
Thandi Mpanza
"Thank you for getting me back into exercise. I had not done formal exercise for about 10 years, so what a shock to the system to get straight into it. I really enjoy the sessions even though they were tough and hard. I have felt a significant difference in the tone of my body and was pleased to see my progress at the end of the programme. I am even craving exercise and do long walks and specific body training (learnt in the sessions) everyday. "
Kirsten Davids
"I really enjoyed my experience at TransformHERS. It was awesome, tough at times, but so much fun. Our trainer Sibi was great and nice to meet new people! Would recommend it to anyone wanting a great work out and have a laugh!"
Chantel Van Deventer

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Shin Splints

posted by TransformHERS on 21 Aug 14, 10:54

Categories: Fitness, TransformHERS Bootcamp

Shin splints could be an Irritated and swollen muscles, often from overuse, stress fractures, which are tiny breaks in the lower leg bones or over-pronation or ''flat feet" -- when the impact of a step makes your foot's arch collapse

Shin splints are very common. Runners might get them after ramping up their workout intensity, or changing the surface they run on -- like shifting from a dirt path to asphalt.

7 Treatment Tips for Shin Splints
Shin splints often heal on their own. 

  • Rest your body. It needs time to heal.
  • Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
  • Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, naproxen, or aspirin, will help with pain and swelling. These drugs can have side effects, though, like a greater chance of bleeding and ulcers. They should be used only occasionally unless your doctor says otherwise.
  • Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
  • Range-of-motion exercises, if your doctor recommends them.
  • Neoprene sleeve to support and warm your leg.
  • Physical therapy to strengthen the muscles in your shins.
  • Rare cases need surgery, such as if you have a severe stress fracture that caused your shin splints.

4 Signs Your Shin Splints Have Healed
Your shin splints are fully healed when
  • Your injured leg is as flexible as your other leg.
  • Your injured leg feels as strong as your other leg.
  • Your can jog, sprint, and jump without pain.
  • Your X-rays are normal or show any stress fractures have healed.
  • There's no way to say exactly when your shin splints will go away. It depends on what's causing them. People also heal at different rates; 3 to 6 months is not unusual.
The most important thing is not to rush back into your sport. If you start exercising before your shin splints have healed, you may hurt yourself permanently.

While you heal, you could take up a new no-impact activity that won't aggravate your shin splints. For instance, if you run, try swimming.

How to Prevent Shin Splints
To prevent shin splints, you should:
  • Always wear shoes with good support and padding.
  • Warm up before working out, making sure to stretch the muscles in your legs.
  • Stop working out as soon as you feel pain in your shins.
  • Don't run or play on hard surfaces like concrete.
Information from:  http://www.webmd.com/fitness-exercise/shin-splints 



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