As a runner, not running isn’t an option, so this article will give you 4 tips on how to prevent shin splints without giving up the sport you love.
This is a very common injury that most runners and athletes will probably be familiar with. I suffered for many years without knowing what the problem was or how to resolve it. Luckily for you, my years of suffering and pain have ended, and I will share with you what I learned, so you won’t have to deal with them for long.
Here are 4 tips on how to prevent shin splints:
Footwear
Firstly, it’s important to wear shoes appropriate to your own feet, and for the activity you are doing. Consider factors like arch support, gait, and cushion will help you pick suitable footwear.
Secondly, it’s important to replace shoes before they wear out too far. Quite often when shoes wear down it affects your balance and how you run, not only increasing the chance of a slip, fall or other injury, but it can also place undue additional stress on your legs, especially around the shin.
Learn Your Limits
Shin splints are caused primarily in one of two ways – a sudden increase in the intensity of activity, or from continuous prolonged stress that over time takes over the body’s ability to heal itself in between activity.
It’s important not to overstress your legs, take things easy, build up to higher levels of activity gradually.
Cross-Training
Since the cause of pain is the activity itself, one of the ways you can prevent shin splints is to strengthen your muscles through cross-training exercises. Typically cross-training techniques will involve other exercises that use the legs but that place much less stress on them, such as swimming.
Muscle Stretches
Having good muscle flexibility and muscle strength are great ways to help prevent shin splints – the stress placed on your legs while you run is somewhat relative to the strength of your muscles, so the better shape your legs and muscles are in, the better able you will be able to run without feeling that old familiar leg pain.
Following the advice in these four tips will help you prepare your legs for the activity you will put them through. Your running will improve and the leg pains will recede, and given time and training you will find shin splints gone for good.
