Shin splints are a common injury that can occur when running and cause a lot of pain and discomfort. You know just how painful shin splints can be if you are a runner. This post will look at some tips to help you avoid shin splints. It will also talk about what to do if you already have them. So, if you want to stay healthy and prevent shin splints from ruining your running routine, keep reading!
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Why Do Shin Splints Happen?
Shin splints can be a frustrating and painful injury, especially for runners. But what exactly are shin splints, and why do they happen? Shin splints typically occur when the muscles and tendons around the shin become overworked. This can be due to repetitive impact, such as running on a hard surface, or sudden changes in activity level, such as increasing your mileage too quickly. The resulting inflammation and pain can make it difficult to continue your normal activities. Furthermore, shin splints can happen when the muscles in your legs are weak or tight. This can cause imbalances that put extra stress on the shinbone and the surrounding tissues. If you have flat feet or high arches, you may also be more susceptible to shin splints since this can affect your foot strike and how your weight is distributed when you run.
What To Do If You Already Have Shin Splints
Several different treatment options are available for shin splints, and the best approach depends on the severity of the injury. For mild cases, rest and ice may be all that is needed to reduce inflammation and allow the body to heal. More severe cases may require physical therapy or even surgery. If you suspect that you have shin splints, it is important to see a doctor so that you can receive an accurate diagnosis and appropriate treatment. You may also need to modify your activity level or use special exercises to stretch and strengthen the muscles in your legs. This can help prevent shin splints from recurring in the future.
Wear Proper Footwear
One of the best ways to prevent shin splints is to wear proper footwear. Shoes with good arch support and cushioning can help absorb each step’s impact and relieve some of the stress on the shin. In addition, it is important to choose shoes that fit well and provide adequate support for your particular foot type. For example, people with high arches may benefit from shoes with extra cushioning, while those with flat feet may need shoes with firmer support. In addition, depending on your feet, you may also need to use orthotics or other devices to improve the fit of your shoes. Some standard options include arch supports, heel cups, and metatarsal pads. Your doctor or physical therapist can help you choose the proper devices for your feet.
Warm Up Properly
As simple as it may seem, one of the most important things you can do in your efforts to avoid shin splints is to warm up properly before you start running or exercising. A good warm-up will help to increase blood flow to the muscles and tendons around the shin, which will help to prevent inflammation. It would help if you also stretched your calves and hamstrings before you ran. This will help to loosen the muscles and improve your range of motion. Some great stretches include the calf stretch, the hamstring stretch, and the ankle alphabet stretch. Hold these stretches for 30 seconds to give your muscles plenty of time to loosen up.
