Shin splints and shoulder tendonitis are overuse injuries caused by sports such as basketball and racket sports, which require repeated overhead arm movements and high-impact lower-body movements. Neither condition usually requires surgery -- a period of rest is generally enough to ease the pain and heal the injury -- but prevention is the best medicine. Attention to proper form, training and stretching can reduce your risk of injury in the future, and may even improve your game.
Prevent Shin Splints
Step 1
Visit a podiatrist to have your feet evaluated. Flat feet and other minor deformities affect the way your foot absorbs impact, so your doctor may prescribe custom orthotics, or arch supports.
Step 2
Choose shoes that are appropriate for your sport. Runners, walkers, tennis players and basketball players all have different needs when it comes to foot and ankle support, shock absorption, sole flexibility and shoe weight, so consult your coach or a footwear specialist at specialty shoe retailers for advice tailored to your specific situation.
Step 3
Replace your shoes as recommended. Don't wait until the soles wear out because most shoes lose their shock absorption capabilities long before then. For instance, runners should replace their shoes every 350 to 500 miles.
Step 4
Mix up your training routine and include some low-impact activities. Cycling, swimming and walking are all effective ways to burn calories and increase endurance without giving your shins the beating that can lead to shin splints.
Step 5
Strengthen your leg muscles. Calf raises, leg curls and leg presses help strengthen the muscles that support your shins, and can help prevent future injury by stabilizing the bones and tendons and absorbing impact.
Prevent Shoulder Tendonitis
Step 1
Avoid repetitive overhead movements as much as possible. If you only do the activity that requires these movements for exercise, try switching to another activity, such as cycling or walking, which provides a calorie burn without stressing your shoulder.
Step 2
Add a warm-up routine to your workout. Do about 10 minutes of light cardio, such as walking or slow jogging, to warm up your muscles, then stretch your shoulders for about 10 minutes. Be sure to stretch them from all angles so they are as elastic as possible while you train.
Step 3
Do a strength-training routine that focuses on your shoulders twice per week. Work opposing muscle groups in succession, so the muscles will learn to support each other as they grow stronger.
Step 4
Consult your coach or a personal trainer to learn proper form and technique for your sport. Many sports injuries are the result of performing a motion incorrectly, which strains the muscles, tendons and joints associated with the movement. Learning correct form can also make you more effective at your sport.
Tips and Warnings
- If you are recovering from an injury, allow a day or two of complete rest before you attempt to return to your training routine.
- Never work to the point of pain -- a stretch or strengthening move should never hurt. Pain indicates damage, so back off until you feel nothing more than slight tension.
