Exercises

At last some important Coaching information. At some time in your career of hockey there comes a lot of "running" from just heavy training or playing more than one hockey games plus at school etc. You may or may not be aware that from the constant "pounding " on hard surfaces especially, is a condition called "Shin Splints" or initially Shin Soreness. Jan who is Coach of the Under 13 rep team has supplied  an information sheet relating to Shin Splints that was prepared for the Under 13 Rep team which you should read.

SHIN  SORENESS!!

 I expect as most of you in our Under 13 rep team commence this season of Hockey and after following those who have attended indoor, you may experience some Shin Soreness! 

Shin soreness is one of the most common injuries related to aerobics and many running sports which hockey is. 

It is usually caused by running and jumping and the forces that are directed back up into the foot and your lower leg. 

There are some things that you can do to reduce possible shin soreness such as correct footwear, replacing worn footwear, what type of surface you choose to run on and adequate stretching and if you do aerobics then make them low impact. 

If shin soreness does start to appear always remember RICE Rest< Ice<Compression and Elevation. You may also try some home massage which sometimes fixes the problem in the early stages. 

Here are some suggestions I obtained some time ago from a Personal Trainer with 10 years experience: 

You will need and empty glass coke bottle (the buddy variety) filled with warm to hot (but not really hot) it will depend on how warm you can stand it on the soles of your feet.  

Whilst sitting (never stand and apply pressure to the bottle) roll the bottle along the sole of your foot. This will warm and stretch the foot (and it will feel great) Once the foot is warmed up get hold of a golf ball and roll it around the sole of your foot.  You will find some sore spots that you will need to work on with the golf ball to get out those knots. 

Follow this up with some stretching and a good one is “Big toe flexor” stretch. 

Place your foot against a wall, bend the knee and lean into the wall placing pressure through the big toe. You will feel a stretch through the arch of the foot up into the inside of the ankle – hold for 20 seconds – repeat 3 to 4 times.  

REMEMBER  if the problem is not improving seek out a physiotherapist or therapeutic masseur as you can not work through the pain of shin soreness. If you let it become worse then stress fractures and surgery could follow and of course time off your feet altogether!!

Talk with Mum and Dad about this have them go through it with you.