How to Avoid Shin Splints When Running

Whether you are a new beginner to running, or even if you have been running for many years, shin splints can be a common occurrence. Also known as medial tibial syndrome, shin splints is a driving pain that occurs in the shin area of the front of your legs. However, with taking the right precautions, you can dramatically lower your chances of developing this painful condition.

Things You'll Need

• Good running shoes

Instructions

1. Wear the right footwear. Not having the correct running shoes can greatly increase the changes of biomechanics inefficiencies of the lower legs. Well made shoes that have been specifically designed for the motion and impact of running help to place the muscles around the shin, as well as the arch of the foot, in the right position to prevent injury or pains from running, including shin splints. You can talk to a podiatrist or a knowledgeable running shoe sales person to get the right recommendations for a running shoe that fits your body.

2. Start with stretching. Muscles and tendons that are too tight before your run can result in overstretching. Stretching before you run will help keep the muscles and tendons flexible allowing less strain on your legs during your run. Tight muscles and tendons around the shins that become over stressed while running are often the cause of shin splints.

3. Warm up before running. After stretching it is important to start your run by warming up. This means starting at a slower pace before you get into a full running speed. This allows your muscles to slowly adjust to the strain being placed on them. Doing too much too soon can result in strained tendons and muscles causing the pain associated with shin splints.

4. Stay hydrated. Your body needs a constant supply of water to work correctly. Water helps your muscles work harder for longer, and also helps prevent soreness (such as the pain associated with shin splints) after workouts such as running. You should not only drink water before and after your run, but you should make it a habit to stay hydrated throughout the day. This ensures that your body will be ready for the running task at hand.

Tips & Warnings

• Be sure to check with your doctor before starting any type of running routine. A visit to a podiatrist is also recommended to ensure that your feet are in proper shape to endure the physical stresses associated with running.