Shin splints oefeningen

Heb je ooit pijn in je scheenbeenderen ervaren tijdens of na een trainingssessie? Zo ja, dan heb je mogelijk shin splints. Shin splints, ook bekend als mediaal tibiaal stress syndroom, is een veel voorkomende blessure onder hardlopers, dansers en andere atleten die vaak hoge impactactiviteiten uitvoeren. Het kan zich voordoen als een lichte pijn of een scherpere pijn in het onderbeen, vaak langs de binnenrand van het scheenbeen en kan het gevolg zijn van overmatige inspanning of spanning op de spieren die aan het scheenbeen hechten. Gelukkig zijn er verschillende shin spints oefeningen die je kunt doen om de pijn te verminderen. In dit artikel zullen we een aantal van deze oefeningen bespreken die je kunt doen om de pijn als gevolg van shin splints te verminderen.

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De oorzaak van shin splints

Voordat we ingaan op de oefeningen die je kunt doen om shin splints te verminderen, is het goed om te begrijpen wat de oorzaak is van deze aandoening. Er zijn verschillende factoren die shin splints kunnen veroorzaken, waaronder:

– Overmatige belasting van de spieren in het onderbeen

– Gestaagde of plotselinge toename van de trainingsintensiteit

– Beenmisvormingen, zoals platte voeten

– Slechte looptechnieken

Als je een van deze oorzaken hebt, heb je meer kans op het ontwikkelen van shin splints.

Houding correctie

Een verkeerde houding kan tot blessures leiden. Shin splints kunnen te wijten zijn aan een verkeerde houding en moeten daarom worden verholpen door houding correctie. De volgende oefeningen kun je doen om de juiste houding te krijgen en de pijn te verminderen:

Oefening 1: Hefbomen

– Ga rechtop staan tegen een muur, met je voeten ongeveer 15-20 cm verwijderd van de muur.

– Plaats je handen op schouderhoogte tegen de muur.

– Buig je heupen en knieën zodat je knieën zich direct boven je enkels bevinden.

– Houd deze houding 5 seconden vast en laat de muur los.

Herhaal deze oefening 10 keer. Dit helpt bij het versterken van de spieren in je benen en verbetert tegelijkertijd ook je houding.

Oefening 2: Eenbeenstand

– Ga op één been staan.

– Balanceer op dit been en blijf gedurende 30 seconden in evenwicht.

– Herhaal dan de oefening op het andere been.

Herhaal deze oefening vijf keer. Dit helpt om de stabiliteit van je been te verbeteren.

Stretching-oefeningen

Stretching-oefeningen zijn belangrijk om de spieren in je benen te ontspannen en de pijn te verlichten. Hier zijn enkele van de stretching-oefeningen die je kunt doen:

Oefening 3: Muur stretch

– Ga met je gezicht naar een muur staan en zet een stap naar voren, buigend bij de knie om je achterste kuit te strekken.

– Houd je achterste hiel op de grond en buig je knie zodat je een rek voelt in je kuit en achillespees.

Verander nu van been en herhaal deze oefening.

Oefening 4: Trapstretch

– Zet je voet op de trap en laat je voet naar beneden hangen om je kuitspieren te rekken.

Herhaal deze oefening tien keer. Dit helpt bij het versterken van de spieren in het scheenbeen.

Cardio-oefeningen

Cardio-oefeningen zijn belangrijk om de bloedcirculatie te stimuleren en de pijn te verminderen. Ze helpen om de bloedstroom te verbeteren en verminderen zo de zwelling van de spieren. Hier zijn enkele van de cardio-oefeningen die je kunt doen:

Oefening 5: Zwemmen

– Ga zwemmen voor 30 minuten en beweeg je benen langzaam in het water om de bloedcirculatie te stimuleren.

Oefening 6: Fietsen

– Fietsen is een goede oefening om de bloedcirculatie te stimuleren.

Strenght trainings- en balansoefeningen

Sterkere en meer stabiele spieren kunnen helpen bij het verminderen van de pijn door shin splints. Hier zijn enkele krachtoefeningen en balansoefeningen die je kunt doen:

Oefening 7: Kalfsbuigingen

– Ga staan met je voeten op heupbreedte uit elkaar.

– Ga op je tenen staan en laat je hiel langzaam zakken.

– Herhaal deze oefening tien keer.

Oefening 8: Lunges

– Sta met je voeten op heupbreedte uit elkaar, buig je knieën en plaats je linkerhand op je heup.

– Stap voorwaarts met je rechtervoet, en buig je rechterknie 90 graden.

– Buig beide knieen 90 graden en duw je linkerbeen omhoog tot je weer rechtop staat.

Oefening 9: Squats

– Sta met your voeten op heupbreedte uit elkaar.

– Buig je knieën en zak langzaam naar beneden.

– Houd deze positie vijf seconden vast en ga dan weer langzaam omhoog.

Herhaal deze oefening tien keer. Dit zal je helpen om de spieren in je benen te versterken.

Veelgestelde vragen

1. Wat is shin splints?

Antwoord: Shin splints is een medische aandoening waarbij het onderbeen pijnlijk is.

2. Wat veroorzaakt shin splints?

Antwoord: De oorzaak van shin splints is te wijten aan overmatige inspanning of spanning op de spieren die aan het scheenbeen hechten, beenmisvormingen, zoals platte voeten en slechte looptechnieken.

3. Kunnen stretching-oefeningen helpen bij het verminderen van shin splints?

Antwoord: Ja, stretching oefeningen helpen bij het verminderen van shin splint pijn.

4. Hoe vaak moet ik oefeningen doen om shin splints te verminderen?

Antwoord: Doe deze oefeningen minstens drie keer per week om de symptomen van shin splints te verminderen en om ervoor te zorgen dat de pijn niet terugkomt.

5. Hoe lang duurt herstel van shin splints?

Antwoord: Afhankelijk van de ernst van de blessure kan het herstel van shin splints variëren van enkele weken tot enkele maanden. Houd er rekening mee dat rust cruciaal is in herstel van deze blessure.

Conclusie:

Pijn in het scheenbeen kan lastig zijn en kan je van bepaalde activiteiten afhouden. Gelukkig kun je de pijn verminderen met behulp van de bovenstaande oefeningen. Het is belangrijk om een goede en juiste houding te hebben, stretching-oefeningen te doen, cardio-oefeningen te doen en krachtoefeningen te doen om de spieren te versterken om de pijn te verminderen. Als je echter blijft worstelen met deze symptomen, is het belangrijk om contact op te nemen met een medische professional om het onderliggende probleem aan te pakken en verdere complicaties te voorkomen.