6 key tips for runners to get rid of shin pain


Being a runner myself, competing in multiple marathons, half marathons and now more recently triathlons, I have always battled with shin pain, or more commonly known as ‘shin splints’.

It can be very frustrating to finally get on top of your training, want to increase your running each week whether it be to run a faster time, for weight loss or just get a bigger hit of those addictive post run endorphins, and all of a sudden, you have to stop training due to that annoying pain in your shins that WONT go away.

After years of trying to find the perfect remedy or quick fix so I don’t miss training sessions and can keep on top of my fitness all year round, I have come up with 6 top tips that can really help get on top of that niggly shin pain.

1. Progress slow
Increasing your training volume more than 5-10% each week can increase the risk of you developing shin pain significantly. Start low and slowly build your way into it so your body has a chance to adapt.

2. Cross training
To maintain fitness, in particular while your beginning to build your tolerance to those weekly kms, giving your shins a break and conditioning other parts of your body that can also aid in your running performance can be very helpful. I have found cycling and swimming very helpful not only for rest from pounding the pavement, but also in building a good aerobic fitness.

3. GYM and strength work
It’s not all about the running, research suggests that strength training can increase your endurance performance as well as increasing the capacity of your muscles / tendons and bones to absorb force and reduce injury risk. A variety of exercises for glutes/ calves/ quads and your feet are all very helpful for long term reductions in shin pain.

4. Running Technique
Certain running techniques can make you more susceptible to developing overuse injuries like shin pain. Pay attention to your running technique as there are very important factors can increase the likelihood of shin pain developing.

5. Appropriate training
Speed sessions, hill repeats, long runs, all have the potential to increase the likelihood of developing shin pain. Scheduling your training year and training sessions so your body is able to adapt between sessions, as well as scheduling rest days is a great way to be able to run without pain for longer.

6. Physiotherapy
A number of physiotherapy treatment modalities can help relieve pain and help you get back running quicker than before. Manual treatment, dry needling, strapping, massage to name a few.


If you are battling with dreaded shin splints, and to find out more about how to get rid of these annoying injuries click here to book an appointment or call us on (07) 5578 7155.


by Tim Rigby, Physiotherapist, BSpSc, DPhty.

Tim blog

Be prepared and avoid ski injuries with this quick tip

Do you have a ski trip booked this year? Avoid ski injuries with the right preparation leading up to your holiday and avoid the 3 biggest mistakes people normally make.

Physiotherapist Jess Norton spent almost four years living and working in Vancouver, Canada and enjoyed plenty of time on the slopes.  Jess is very familiar with ski and snowboarding injuries and shares some insight on preventing injuries below.

  1. Not training in the lead up – one of the biggest mistakes we make leading into the ski season or a skiing holiday is lack of preparation.  The way we use our muscles while skiing and snowboarding is very different to the way we move during day to day activity, so we need to train for this different type of movement. Quad, glut and core muscles are typically the muscles that need the most focus.
  2. Not making sure you are fit to spend all day on the mountain – Cardiovascular fitness plays a large role in injury prevention – make sure you get the legs conditioned to tolerate a big day on the slopes – a stationary bike or push bike is great for this

Fatigue is a major factor in injuries on the ski slopes so it is important to train endurance as well as strength and flexibility.

3. Not getting a lesson if you haven’t skied in ages – make sure you get a lesson when you return to the slopes after a long hiatus. Your technique is critical in making sure you remain injury free and enjoy yourself

For ski and snowboarding injuries and to start conditioning yourself for an enjoyable holiday book a time with Jess by clicking here OR Call us on 07) 5578 7155 or email admin@physiologic.com.au to book now.




Stop your kids from getting spine pain, headaches and more using these simple backpack tips.

School is back this week and we are on a mission to help your kids with their heavy backpacks and the health of their spine. So often we see postural problems in kids relating to the way they carry their school bags. We show you some great backpack tips below

Poor posture from an incorrect backpack fit causes headaches, neck pain, tightness and generally poor spinal posture. Combine this with the increased sitting times and time playing on iPads, computers and homework and we have a recipe for disaster!!

We care about your kids and the health of the spine generally.

That’s why we want you to take advantage of our January deal: For private health care holders – In January just mention this deal when booking and you’ll get a “gap free” no out of pocket expense initial consult.

In this session you’ll get
– specific assessment of your child’s posture or pain
– a specific plan to address their postural problems or injury issues
– crystal clear about what’s causing your child’s postural problems and how to fix it
– immediate advice in order to begin helping this problem at home

Just ring us on 07) 5578 7155 or email admin@physiologic.com.au to book now !!

Check out our latest video and click here to share with a friend.


Josh and Dave give a great footwear tip for your kids returning to school.

Our two senior physios Josh Meyer and Dave Coombs talk about kids feet and the right footwear for your kids returning to school.

Check out our latest video and click here to share with a friend.

As toddlers learning to walk we all started in bare feet. Funnily enough the advice we have been given over the years has lead to bulky, over supportive and heavy shoes. We want parents to encourage their kids feet to become stronger through natural adaptation to a variety of different surfaces.


Physiologic patient back to skateboarding post ankle injury!

One of our patients at Physiologic Robina Physiotherapy, who is a skateboarding nut successfully returned back to his normal level of skateboarding this week after a nasty ankle injury.

As you can see his “normal” level of skateboarding is well above what most of us would dream of.

Dedication to his rehab program and high quality advice from Physiotherapist Joe Rowley which was based around his goals is what got him there.