I've been a caretaker of an elderly woman with dementia for over two years. I've seen the effects of this mental affliction, and how devastating it can be to loved ones. This is why I am a firm believer in seeking a professional diagnosis, so the patient may receive necessary care and treatment. Once diagnosed at the onset of symptoms, a plan can be devised. Through social interaction and daily care, my charge has achieved a higher quality of life. If your loved one has been diagnosed with dementia or Alzheimer's disease, you can make a difference. Love will find a way.
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Dementia and Your Loved One
Prevent Shin Splints With These Three Exercises
Vickie Armstrong
Shin splints are characterized by pain along the front of the tibia, which is the large bone in your lower leg. They are caused by irritation of the muscles, tendons and bone tissue in this area. Shin splints are common among new runners who increase their mileage too quickly or run primarily on hard surfaces, though they can sometimes appear in more experienced runners who rapidly increase mileage or switch to different running surfaces.
To prevent shin splints, it's important to increase your running mileage slowly. Experts recommend increasing your mileage by no more than 10% per week to prevent this and other injuries. Additionally, you can also work these three shin splint prevention exercises into your routine.
The Buddy Toe Stretch
Sit on the floor with your legs stretched straight out in front of you. Have a buddy press down on the fronts of your feet, essentially pushing your toes towards the floor. Once your feet reach a position where your shins feel like they are stretching out, have your buddy hold them in that position for 20 seconds before releasing. Relax for a minute, and then repeat this stretch 2 more times.
The Heel Drop
This exercise stretches out your calves, and since tight calves often contribute to the development of shin splints, it is very helpful in preventing this ailment. Stand with the balls of your feet on the edge of a stair, and drop your heels down so they are below the level of the stair. Hold onto a railing for balance! Hold this position for 20 seconds, rest, and then do 2 more heel drops per session.
The Sideways Walk
If your upper legs are not strong enough to promote a smooth, even stride, then your shins may be absorbing more shock than is necessary. Strengthening the muscles in your upper legs – especially the ones responsible for rotating your hips – helps reduce your risk of shin splints. Sideways walks are easy to perform and they work the muscles on the sides of your hips. Stand with your toes pointed forward, then step to the left by crossing your right leg in front of your left leg. Keep walking sideways, crossing your legs with each step, to the other side of the room. Then, reverse and go the other way.
If you develop shin splints, be sure to take a few days off from running and ice your shins to ease the pain. If the pain does not subside within a week, you may wish to seek treatment from a clinic like Conroy Orthopaedic & Sports Physical Therapy. He or she can recommend a precise recovery and exercise routine based on your personal fitness level and the severity of your shin splints.
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