How to Prevent Shin Splints

Many runners, particularly those new to the sport, are plagued with shin splints. Shin splints can be caused by a number of factors, including old shoes, increasing mileage too rapidly or simply weak muscles in the shin region. Shin splints, which are microtears in the muscles surrounding the shin, are painful and can be difficult to treat. Knowing how to prevent them, therefore, is important. This article will help you prevent shin splints.

Instructions

Difficulty: Moderate

Things You’ll Need:

• time

1. Because many shin splints are caused by the calf muscle being stronger than the shin muscles, strengthening the shin muscles is key to preventing this type of injury. You can strengthen your shin muscles by walking around on your heels with your toes in the air. You can also sit on a table's edge and loop a bucket with weight in it around your toes, then flexing your toes toward the ceiling. Any action you can do during the day that fires the shin muscles will strengthen them. Stretching these muscles is important too.
2. Make sure you have good running shoes. Many runners need to replace their shoes after putting 300 miles on them, although some can go for 500 miles.
3. Keep your running stride short. Taking long, unnatural strides is a mistake many new runners make.
4. Ice your shins after a run. This will reduce inflammation.
5. Stop or slow down if you feel the pain. Shin splints tend to get worse if you try to 'run through' them. Allow yourself time to heal before resuming running again if you have suffered from shin splints.

Tips & Warnings

• If you experience shin pain that is particularly strong or does not disappear with treatment, consult your doctor to rule out a stress fracture or other more serious injury.