Have a question you forgot to discuss at the doctor’s office?

Have a question you forgot to discuss at the doctor’s office or are too embarrassed to ask? The experts at Samaritan Health Services are here to help.

Q: I want to get back into running, but I’ve always battled with shin splints. How can I avoid them?

A: It sounds like you are all too familiar with shin splints — that tight, painful soreness that runs vertically along the front of your shins. Since you have suffered from them before, it is important to be mindful when restarting your routine.

Things like rapid increase in distance or speed, along with weak supportive muscles in the legs and hips, are common culprits of shin splints. Muscle strength is especially important for women, since weak hip muscles are a known contributor.

Here are some tips:

• Wear supportive shoes and replace them annually or every 300 miles.

• Stretch thoroughly and especially after each run.

• Strengthen your legs with exercises like heel drops, toe curls and one-legged bridges.

• Ease into your routine after taking any break of over a month. Begin with half your previous distance and increase by no more than 10% per week to avoid overload.

If the pain returns, take a break and switch to low-impact options like swimming or cycling for a couple of weeks. This will give your body time to heal.

Remember, as you restart your routine it is OK to take it slow. And most importantly, listen to your body — it is the best way to stay injury-free and enjoy running again.

— Kyle Bangen, Sports Performance Supervisor, Samaritan Athletic Medicine Center

Q: I’ve started the HPV vaccine series for my preteen. How soon is the next dose needed and are all of them really necessary?

A: First off, great job taking proactive steps to protect your child’s health, especially given the link between HPV, also known as human papillomavirus, and increased risk of cervical, throat and other cancers.

To maximize effectiveness, the Centers for Disease Control and Prevention recommends the second dose to be administered six to 12 months after the first dose if your child is under age 15. If starting the vaccines at age 15 or older, a three-dose series is recommended, with the second shot given one to two months after the first, and the final dose six months after the first.

It is important to complete all doses. The first dose starts building immunity against HPV strains, but it is the subsequent doses that support full protection.

While timeliness is important, life can get busy. Keep in mind that a delayed final vaccination is better than not completing the HPV series at all.

Finish the year strong and check that box off the list. Schedule an appointment with your pediatrician or stop in any Samaritan Pharmacy — no appointment needed.

— Lon McQuillan, MD, Samaritan Pediatrics

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