How to Avoid Shin Splints
After a soccer game, a jog around the park or any activity that involves a lot of running, you may feel discomfort along your shinbone. Your lower leg along the shin may be sore and tender. You may have what is most commonly referred to as shin splints. Shin splints are caused by an overload on the tibia, the shinbone, and the tendons that attach it to your muscles. What this means is that your tibia cannot handle the shock from the repeated impact and changes in direction from running.
Other People Are Reading
Instructions
-
-
1
Wear adequate footwear. If you are a runner or engage in an activity that requires a lot of running, your shoes should have good shock absorption. Runners should replace their shoes every 350 to 500 miles so they aren't using shoes that have lost their shock-absorption ability.
-
2
Get arch supports. If you have flat feet, you are at a greater risk of developing shin splints due to overpronation, or the rolling-in of your ankles. When your ankles roll in, your shinbone twists and places stress on the muscles of your lower leg.
-
-
3
Stretch and warm up properly. If you begin a vigorous workout without warming up properly, you are more likely to overload your muscles and tendons. Likewise, stiff muscles that have not been stretched are more susceptible to overload.
-
4
Condition your shin muscles. Adding lower leg workouts to your routine to strengthen the muscles surrounding your tibia will make it less likely that they will succumb to overload.
-
5
Take the pressure off your legs. If you continuously have problems with shin splints, lessen the impact by cross-training with activities that are easier on your legs. Biking and swimming are low-impact workouts that also serve as good aerobic exercises.
-
1
Tips & Warnings
If you start to feel pain in your shins while working out, take a break. Even vigorous exercise is not supposed to be painful.
Shin splints are most common in new runners. Don't let shin splints discourage you from a new exercise routine.
Shin splints should disappear within a few days. Icing the area and taking pain relievers should minimize your discomfort.
Though you can still run while you have shin splints, you should rest to give your muscles a break.
Be sure that you have shin splints and not a more serious injury such as a fracture. If your shin is hot and inflamed and noticeably swollen, and your shin pain does not seem to subside, you may have a fracture. Visit your doctor.
References
- Photo Credit marathon runner image by Photosani from Fotolia.com
