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Sai Physiotherapy Center

  4.4  (419 ratings)

Physiotherapist Clinic

18-North Yashwant Ganj, Near Malhar Ganj Police Station Indore
1 Doctor · ₹200
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Sai Physiotherapy Center   4.4  (419 ratings) Physiotherapist Clinic 18-North Yashwant Ganj, Near Malhar Ganj Police Station Indore
1 Doctor · ₹200
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Our goal is to provide a compassionate professional environment to make your experience comfortable. Our staff is friendly, knowledgable and very helpful in addressing your health and fin......more
Our goal is to provide a compassionate professional environment to make your experience comfortable. Our staff is friendly, knowledgable and very helpful in addressing your health and financial concerns.
More about Sai Physiotherapy Center
Sai Physiotherapy Center is known for housing experienced Physiotherapists. Dr. Ritesh Kharnal, a well-reputed Physiotherapist, practices in Indore. Visit this medical health centre for Physiotherapists recommended by 107 patients.


06:00 PM - 08:30 PM


18-North Yashwant Ganj, Near Malhar Ganj Police Station
Indore, Madhya Pradesh - 452002
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Dr. Ritesh Kharnal

MSPT (Master of Physical Therapy)
88%  (419 ratings)
10 Years experience
200 at clinic
₹200 online
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06:00 PM - 08:30 PM
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Knee arthritis exercises

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
Knee arthritis exercises
Knee arthritis exercises.
61 people found this helpful

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
Healthy diet.

MSPT (Master of Physical Therapy)
Physiotherapist, Indore

MSPT (Master of Physical Therapy)
Physiotherapist, Indore

MSPT (Master of Physical Therapy)
Physiotherapist, Indore

MSPT (Master of Physical Therapy)
Physiotherapist, Indore

MSPT (Master of Physical Therapy)
Physiotherapist, Indore

MSPT (Master of Physical Therapy)
Physiotherapist, Indore

MSPT (Master of Physical Therapy)
Physiotherapist, Indore

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
Vitamin D deficiency: Facts and Implications

Vitamin D deficiency prevails in epidemic proportions all over the Indian subcontinent, with a prevalence of at least 50%-70% in the general population.  So, many of us might be Vitamin D deficient without knowing it.

Why we need Vitamin D:

Our body needs Vitamin D to absorb calcium. Hence, Calcium supplements are generally given with Vitamin D (Vitamin D3, Cholecalciferol).
Vitamin D deficiency can cause bone problems (osteoporosis), heart disease, diabetes and even increase risk of cancer.
The recommended form of Vitamin D as a supplement is Vitamin D3 (Cholecalciferol). Vitamin D3 (Cholecalciferol) is much more effective than its other form, Vitamin D2 (Calciferol).

Sources of Vitamin D:

Adequate exposure to sunlight. Although it is difficult to go out in the scorching summer heat, do try to get some sun exposure daily.
Food: Milk fortified with Vitamin D, salmon, tofu, tuna, fish oils, egg yolks, mushrooms and fortified cereals.

Things to keep in mind:

You don’t need to tan or to burn your skin in order to get the Vitamin D you need.
People with dark skin pigmentation may need significantly more sunlight exposure than fair-skinned people to generate the same amount of Vitamin D.

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
12 Tips to Manage Back Pain

Back pain is a common health problem that affects most people at some point in their life. It may be triggered by bad posture while sitting or standing, bending awkwardly, or lifting heavy objects incorrectly

Common causes:

Muscle spasms and strains

Disc problems: a sudden back movement may cause the disc to bulge or rupture completely. This causes pain in the back or along the course of the nerve that has been pressed-usually the buttocks, leg or foot.

Osteoarthritis and osteoporosis are ( Above> 50 years)

Ankylosing spondylitis: this is a type of arthritis that affects the spine. It occurs mostly in young men. It causes back pain, stiff back and difficulty in bending

Tips to manage Back pain

When you have back pain, use ice or heat. Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation. After 48 hours, you can switch to heat .
Whether you use heat or ice — take it off after about 20 minutes to give your skin a rest.
It is important to keep moving as much as possible. You may require bed rest when the pain in acute, but prolonged bed rest is not helpful.
Exercise regularly to strengthen the abdominal muscles that work with back muscles to stabilize the spine
Always consult a professional trainer before starting a workout regimen
Improve your posture. Keep your spine straight while sitting and standing. Avoid slouching
If you have a desk job, get up every 20 minutes or so and stretch backwards
Design your workplace so you don’t have to hunch forward to see your computer monitor or reach way out for your mouse
Use a desk chair that supports your lower back and allows you to keep your feet planted firmly on the floor
When driving, adjust your car set and steering wheel to a correct height and distance
Be especially careful of your posture when lifting heavy objects. Never bend over from the waist Instead, bend and straighten from the knees

If your pain does not improve, consult a doctor. Your doctor may prescribe anti-inflammatory medicines for a few days till the acute stage is over

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
World Arthritis Day: All You Need To Know About Arthritis

What is Arthritis?

Arthritis is inflammation of the joints in one or more areas of the body. The symptoms of arthritis usually appear gradually but they may also occur suddenly.

What Causes Arthritis?

There are different causes depending on the type of arthritis. The most common types are osteoarthritis and rheumatoid arthritis.

Osteoarthritis: this is caused by normal wear and tear throughout life; this natural breakdown of cartilage tissue can be exacerbated by an infection or injury to the joints.

Rheumatoid arthritis: In rheumatoid arthritis, the body’s immune system attacks the lining of the joint capsule. This lining, known as the synovial membrane, becomes inflamed and swollen.

Who is at risk?

Risk factors for arthritis include:

Family history
Age: The risk of many types of arthritis increases with age.
Gender: Women are more likely than are men to develop rheumatoid arthritis, while most of the people who have gout are men.
Previous joint injury: People who have injured a joint are more likely to eventually develop arthritis in that joint.
Obesity: Carrying excess weight puts stress on joints, especially knees, hips and spine. Obese people have a higher risk of developing arthritis

What Are the signs of Arthritis?

These include joint pain and stiffness, swelling of the joints, decrease in range of motion of joints or redness of the skin around the joint.

How Is Arthritis Diagnosed?

The doctor diagnoses arthritis on the basis of:

Physical examination
Laboratory tests: Fluids commonly analyzed include blood, urine and joint fluid.
Imaging: Imaging scans such as X-ray, MRI, and CT scans are commonly used to assess extend of damage to joints
Arthroscopy: arthroscopy involves inserting a small, flexible tube called an arthroscope through an incision near the joint. The arthroscope transmits images from inside the joint to a video screen.

How is Arthritis managed?

The main goal of treatment is to reduce pain, prevent any additional damage to the joints and improve joint mobility. Management includes:

Medications: these are given to manage symptoms of arthritis and to improve range of motion.

Surgery: Surgery may be needed to replace the damaged joint with an artificial one.

Exercise:  Exercise can help in strengthening the muscles around the affected joint and prevent further damage. Options include stretching exercises, exercises that provide range of motion, low-impact aerobic exercise such as walking, cycling.

Weight loss: Being overweight can increase complications of arthritis and contribute to arthritis pain. Make gradual and permanent lifestyle changes like eating healthy, portion control, avoiding deep fried foods and following an exercise regimen.

6 Common Hand Washing Mistakes

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
6 Common Hand Washing Mistakes
6 Common Hand Washing Mistakes

Washing hands regularly is the single most important hygiene step in fighting the spread of bacteria, viruses and other germs.

Handwashing involves five essential steps: Wet, Lather, Scrub, Rinse and Dry.

Wet your hands with clean, running water and apply soap.
Lather your hands by rubbing them together with the soap.
Be sure to lather the backs of your hands, between your fingers, and under your nails.
Scrub your hands for at least 20 seconds.
Rinse your hands well under clean, running water.
Dry your hands using a clean towel or air dry them.
Do not touch bathroom surfaces or door knobs once you dry your hands

Here are the common mistakes you make while washing hands.

Not washing long enough

Wash for at least a full 15 to 20 seconds. Not washing long enough makes the whole process ineffective as the germs are still left on the skin.

Missing the important sites

By just rubbing the soap between your palms and washing it off does not mean that you practice hand hygiene. Germs tend to hide under fingernails and in the pockets between fingers, so you should scrub these areas vigorously every time you wash your hands.

Not using soap

Washing your hands with just water is not enough. Since the surfaces of bacteria and viruses are made partly of fatty materials, ingredients in soap create a chemical reaction that grabs onto the germs so they rinse right off with the lather.

Not washing frequently

It’s important to wash your hands not only after using the restroom, but after handling garbage, before you eat and even after you’ve touched surfaces in public areas that may contain flu and cold germs, such as stores, gyms and public transportation.

Not drying thoroughly

Even the best handwashing techniques are worthless if you skip drying. Germs love to breed in moisture. Leaving the bathroom with still-damp hands can make it easier to pick up germy microbes from the next surface you touch

Not following the “No touch technique”

Many viruses live in closed spaces, like faucets, counters and other restroom surfaces. After you have washed use your elbow or a clean towel to turn off the tap and open the door in public restrooms. It’s a good idea to do this at home too

How to use a Hand sanitizer:

Alcohol-based hand sanitizers do not require water and are an alternative when soap and water are not available. The product should contain at least 60 percent alcohol.

Apply enough of the product to the palm of your hand to wet your hands completely.
Rub your hands together, covering all surfaces, until your hands are dry.


For more health tips, download the 1mg app:
45 people found this helpful

7 foods for a healthy heart

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
7 foods for a healthy heart
7 foods for a healthy heart

Heart diseases are emerging as an increasing health concern due to our unhealthy lifestyle. A balanced diet and regular exercise helps in keeping heart diseases away. Here are some of the foods that you should add to your diet for a healthy heart

Green leafy vegetables: vegetables like spinach, methi (fenugreek), radish leaves and lettuce are extremely low in fat, calories and high in dietary fiber. They also contain folic acid, magnesium, calcium and potassium. These minerals are beneficial for the optimum functioning of the heart.

Tomatoes: tomatoes are a good source of vitamins and acts as a blood purifier. Regular consumption of tomatoes is known to reduce the risk of heart diseases. Add tomatoes to your salads and sandwiches or have them cooked.

Apples: apples contain quercetin a plant pigment with anti-oxidant and anti-inflammatory properties. It also helps in prevention of blood clots. Add sliced apple to your breakfast cereal or have it as a snack.

Almonds: almonds when eaten in moderation are known to lower cholesterol levels in the body and thus prevent heart diseases. They also contain vitamin b17, e and minerals like magnesium, iron, and zinc and are a good source of monounsaturated fats. Add almonds to your cereals or have 7-8 almonds a day to keep your heart healthy.

Walnuts: walnuts are packed with mono-saturated fats and help lower bad cholesterol (ldl) and increase the good cholesterol (hdl) these are also rich in omega-3 fats. Munch on a handful of walnuts daily to give your heart a boost of good health.

Garlic: consuming raw garlic every day can help to reduce the production of bad cholesterol (ldl), increase the production of good cholesterol (hdl) and also keep blood pressure within normal limits. Have 1-2 cloves of raw garlic daily to reap the benefits.

Ginger: ginger is believed to be capable of preventing formation of clots, improving blood circulation and lowering ldl cholesterol levels. Make ginger a part of your daily cooking. You can add it to tea or lemonade also.
45 people found this helpful

Relieve those achy muscles

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
Relieve those achy muscles
Relieve those achy muscles
After a grueling workout, there's a good chance you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes" many top athletes use this trick to help reduce soreness after training sessions" says andrew kastor. And advice we love" an athlete training for an important race should consider getting one to two massages per month to help aid in training recovery"
66 people found this helpful

Find the best fitness friend

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
Find the best fitness friend
Find the best fitness friend
A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria,

heel pain and treatment

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
heel pain and treatment
Heel pain?
Heel pain is a very common foot complaint and may involve injury to the bone, fat pad, ligaments, tendons or muscles. Heel pain can also be referred by a pinched nerve in your lower back.

It is important to have your heel pain thoroughly assessed to ensure an accurate diagnosis and subsequent treatment.

Anyone can suffer from heel pain, but certain groups seem to be at increased risk, including:

Middle aged men and women
Active people eg running sports
People who are very overweight
Children aged between 8 and 13 years
Pregnant women
People who stand for long periods of time.
Common sources of heel pain
Achilles tendon rupture
Achilles tendonitis / tendinitis
Heel spur
High ankle sprain
Muscle strain (muscle pain)
Overuse injuries
Peroneal tendonitis
Pinched nerve
Plantar fasciitis
Psoriatic arthritis
Rheumatoid arthritis
Severs disease
Shin splints
Sprained ankle
Stress fracture feet
Common causes of heel pain?
Some of the many causes of heel pain can include:

Abnormal walking style (such as rolling the feet inwards)
Ill-fitting shoes eg narrow toe, worn out shoes
Standing, running or jumping on hard surfaces
Recent changes in exercise program
Heel trauma eg. Stress fractures
Bursitis (inflammation of a bursa)
Health disorders, including diabetes and arthritis.
Heel pain treatment
Most heel pain is caused by a combination of poor biomechanics, or muscle weakness or tightness. The good news is that heel pain can be effectively managed once the cause is identified.

Most heel pain can be successfully treated via:

Pain and pressure relief techniques
Biomechanical correction eg orthotics, taping, foot posture exercises
Muscle stretches and massage
Lower limb muscle strengthening
Proprioceptive and balance exercises to stimulate your foot intrinsic muscles.
If you feel that your footwear or sports training schedule are potentially causing your heel pain, then we recommend that you seek the advice of a sports physiotherapist, podiatrist or trained footwear specialist (not just a shop assistant) to see if your shoe is a match for your foot; or discuss your training regime to see if you are doing too much.

Heel pain and injury are extremely common. With accurate assessment and early treatment most heel pain injuries respond extremely quickly to physiotherapy allowing you to quickly resume pain-free and normal activities of daily living.

Please ask you physiotherapist for their professional treatment advice.
10 people found this helpful

I am having pain on my foot and ankle for around a month. What to do? Please suggest.

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
I am having pain on my foot and ankle for around a month. What to do? Please suggest.
Change your foot wear and go for ulterasound therapy and do planter facia and calf muscle stratching.
1 person found this helpful
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Sciatica Pain - Causes, Symptoms and Treatment

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
Sciatica Pain - Causes, Symptoms and Treatment

Sciatica refers to back pain caused by a problem with the sciatic nerve. This is a large nerve that runs from the lower back down the back of each leg. When something injures or puts pressure on the sciatic nerve, it can cause pain in the lower back that spreads to the hip, buttocks, and leg. Up to 90% of people recover from sciatica without surgery.
Sciatica is not a medical diagnosis in and of itself—it is a symptom of an underlying medical condition, such as a lumbar herniated disc, degenerative disc disease, or spinal stenosis.
Lumbar herniated disc
A herniated disc occurs when the soft inner core of the disc (nucleus pulposus) leaks out, or herniates, through the fibrous outer core (annulus) and irritates the contiguous nerve root.
A herniated disc is sometimes referred to as a slipped disc, ruptured disc, bulging disc, protruding disc, or a pinched nerve. Sciatica is the most common symptom of a lumbar herniated disc.
Degenerative disc disease
While disc degeneration is a natural process that occurs with aging, for some people one or more degenerated discs in the lower back can also irritate a nerve root and cause sciatica.
Degenerative disc disease is diagnosed when a weakened disc results in excessive micro-motion at that spinal level, and inflammatory proteins from inside the disc become exposed & irritate the nerve root(s) in the area.
Lumbar spinal stenosis
This condition commonly causes sciatica due to a narrowing of the spinal canal. Lumbar spinal stenosis is related to natural aging in the spine and is relatively common in adults over age 60.
The condition typically results from a combination of one or more of the following: enlarged facet joints, overgrowth of soft tissue, and a bulging disc placing pressure on the nerve roots, causing sciatica pain.
What are the symptoms of Sciatica?
Usually, sciatica only affects one side of the lower body and the pain often radiates from the lower back all the way through the back of the thigh & down through the leg.
Some combinations of the following symptoms are most common:
Lower back pain, if experienced at all, is not as severe as leg pain
Constant pain in only one side of the buttock or leg, but rarely both the right and left sides
Pain that originates in the low back or buttock and continues along the path of the sciatic nerve - down the back of the thigh and into the lower leg & foot
Pain that feels better when patients lie down or are walking, but worsens when standing or sitting
Pain that is typically described as sharp or searing, rather than dull
Some experience a "pins-and-needles" sensation, numbness or weakness, or a prickling sensation down the leg
Weakness or numbness when moving the leg or foot
Severe or shooting pain in one leg that may make it difficult to stand up or walk
Depending on where the sciatic nerve is affected, the pain and other symptoms may also include foot pain or pain in the toes.
What is the treatment for Sciatica Pain?
The goals of non-surgical sciatica treatments are to relieve pain and any neurological symptoms caused by a compressed nerve root. There is a broad range of options available for sciatica treatment. One or some combination of the treatments below are usually recommended in conjunction with specific exercises.
For acute sciatic pain, heat and/or ice packs are readily available and can help alleviate the leg pain, especially in the initial phase. Usually ice or heat is applied for approximately 20 minutes, and repeated every two hours. Most people use ice first, but some people find more relief with heat. The two may be alternated. It is best to apply ice with a cloth or towel placed between the ice and skin to avoid an ice burn.
Pain Medications
Over-the-counter or prescription medications are often effective in reducing or relieving sciatica pain. Non-steroidal anti-inflammatory drugs or oral steroids can reduce the inflammation that is usually part of the cause of the pain.
Alternative sciatica treatment
In addition to standard medical treatments, several alternative treatments have also been shown to provide effective sciatica pain relief for many patients. Three of the more common forms of alternative care for sciatica include chiropractic manipulation, acupuncture, and massage therapy.
Chiropractic/manual manipulation
Spinal adjustments and manual manipulation performed by appropriately trained health professionals, such as chiropractors and osteopathic physicians, are focused on providing better spinal column alignment, which in turn should help to address a number of underlying conditions that can cause sciatic nerve pain.
The practice is centered on the philosophy of achieving or maintaining well being through the open flow of energy via specific pathways in the body. Hair-thin needles (that are usually not felt) are inserted into the skin near the area of pain.
Massage therapy
Certain forms of massage therapy have been shown to have a number of benefits for back pain, including increased blood circulation, muscle relaxation, and release of endorphins (the body’s natural pain relievers).
Sciatica Surgery
Typically, it is reasonable to consider surgery for sciatica in the following situations:
Severe leg pain that has persisted for 4 to 6 weeks or more
Pain relief that is not achieved after a concerted effort at non-surgical sciatica treatments, such as one or a combination of oral steroids, non-steroidal anti-inflammatory medication, manual manipulation, injections, and/or physical therapy
The condition is limiting the patient’s ability to participate in everyday activities
Urgent surgery is typically only necessary if the patient experiences progressive weakness in the legs, or sudden loss of bowel or bladder control, which may be caused by cauda equina syndrome.
Depending on the cause and the duration of the sciatica pain, one of two surgical procedures will typically be considered:
A microdiscectomy (or small open surgery)
A lumbar laminectomy (an open decompression)
9 people found this helpful

Shin Splint Pain - Causes, Symptoms & Treatment

MSPT (Master of Physical Therapy)
Physiotherapist, Indore
Shin splints refer to pain felt anywhere along the shinbone from knee to ankle.It is a common overuse injury that most runners will deal with and dread. It is an inflammatory condition of the front part of the tibia. Pain felt on the inner side of the shinbone is called ‘medial shin splints’, while the term ‘anterior shin splints’ refers to pain felt on the outer side. While medial shin splints are more common, pain may be felt on both sides of the shinbone in severe cases.
The common term ‘shinbone’ suggests there is only one bone in the lower leg. Actually, there are two: the fibula and the tibia. The muscles of the fibula attach to the ankle and help to move the foot. The muscles on the outer side of the tibia extend over the top of the foot and help to lift the foot & uncurl the toes.
Causes of Shin Splints
Shin splits commonly occur due to overuse or over-activity. It usually occurs when a person has started running after a long period. Running on hard surfaces or wearing of inadequate and poorly shoes is also one of the major causes of shin splints. Other then this being overweight, lack of calcium or any previous injury can also be reasons of pain in lower leg.
Signs & Symptoms of Shin Splints
The patient has a dull, aching pain in the front part of the lower leg. For some, the pain and discomfort emerge only during exercise, while for others it comes after the physical activity is over. Pain can also be there all the time. The pain can be on either side of the shinbone, or in the muscle itself - this depends on the cause. Signs and symptoms related to shin splints may include:
Moderate swelling in lower leg
Tenderness or soreness along the inner part of the lower leg
Feet may feel numb and weak, because swollen muscles irritate the nerves
Pain triggers when the toes and foot are bent downwards
In severe cases,pain can also be felt while climbing stairs
Stress fractures of one of the two bones in the leg below the knee can also cause shin splint-type pain. A stress fracture is a type of incomplete fracture in a bone. Stress fractures tend to occur as a result of overuse and are known as overuse injuries.
Diagnosis of Shin Splits
Shin splints are usually fairly easy to diagnose. The doctor carries out a physical exam, checks the patient's medical history, and may ask relevant questions regarding lifestyle and physical activities.Sometimes, the doctor may order some diagnostic tests in order to rule out other possible causes, such as a stress fracture. The tests you may have are listed below
MRI scan- This uses magnets and radiowaves to produce images of your shin bone and surrounding soft tissues. Because MRI scans are the most accurate and don’t expose you to radiation, this is usually the test of choice.
X-ray- This is a test that uses radiation to produce an image of the inside of your body.
CT scan - This uses X-rays to make a three-dimensional image of your shin bone. You’re exposed to more radiation than a simple X-ray when you have this test.
Bone scan - This looks for abnormalities or changes in your bones.
Treatment of Shin Splints
Following are things you can do yourself to treat shin splints
Avoid doing activities that causes pain,swelling or discomfort. It is better to do low-impact exercises like bicycling, swimming instead of completely avoiding it. But if you have stress fracture it is recommended to take rest for few weeks and heal properly.
Try cold ice packs to help relieve any pain. Wrap your ice pack in a towel – don’t apply it directly onto your skin. Hold it in place for 10 to 20 minutes at a time. You can repeat this several times a day if you need to.
You can take over-the-counter painkillers like paracetamol or ibuprofen to reduce pain.
Check your sport shoes to make sure they are giving your feet enough support and cushioning. Orthotic insoles for your shoes may also help to improve the way you run.
When you start exercising again, start slowly. If you get shin splints again, stop the activity and rest for a few days before starting the exercise at a lower level of intensity.
Run on soft surfaces like grass
Non-surgical treatment
Your physiotherapist can develop a training programme for you to gradually increase your level of activity and help you return to your usual sports. They may use a range of different treatments to help your recovery, including massage and stretching exercises.
Most of the time, surgery isn’t required for shin splints. However, if your shin splints are caused by compartment syndrome and your pain is severe, your doctor may suggest an operation called a fasciotomy. This releases the pressure on the muscles in your lower leg.
Prevention of Shin Splints
Risk of developing shin splints can be reduce by doing the following
Wear shoes with good support and padding
Wear cushioned insoles to absorb some of the impact while doing any sport activity
Warm up before working out
Stretch the muscles in your legs after workouts
Work to maintain and improve strength in muscles
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