The best Ways to Prevent Shin Splints for runners

Shin splints are one of the most common running injuries. The pain you feel with shin splints is usually on the front side of the shin (anterior shin splints) or on the back inside of the shin (posterior medial shin splints).1

Shin splints can be caused by any number of factors, including:

High impact activities: Running on hard or inclined surfaces can put added strain on your front leg muscles.

Incorrect technique: You may also overpronate (ankles roll in) or supinate (feet roll toward the outside edge) when you run, causing your front leg muscles to work harder to keep your feet stabilized. This biomechanical issue may be made worse by a shoe with poor support.

Overuse: Shin splints are very common for beginner runners because they may do too much too soon when trying to build up their mileage.

There are a number of steps you can take to speed recovery. First, to reduce the pain, use an ice pack on your lower legs after you run. Keep an ice pack on the leg for 20 minutes several times throughout the day. Wrap the ice in a towel so that it does not directly touch the skin.1

Experts also suggest that you use compression gear (such as compression bandages or compression socks) to reduce swelling and consider taking an anti-inflammatory medication, such as aspirin or ibuprofen. Speak to your healthcare provider about taking medications to relieve pain or reduce swelling.1

Once you've successfully treated your shin splints, it's important to prevent them from reoccurring. Here are eight ways to prevent or reduce your risk for shin splints. If your pain persists, see your doctor about the possibility of a stress fracture.

1.-Gradually Increase Mileage

Shin splints are considered an overuse injury because they usually occur when runners (especially for those who are new to running) increase their mileage or intensity too quickly and do not allow for recovery time.

The important thing is not to run through the pain. Listen to your body and cut back on running when you begin to feel pain. Medical experts suggest that you should not return to running until you have been pain-free for two weeks.

2.- Run on Softer Surfaces

Running on hard surfaces, such as concrete, can put a lot of extra stress on your muscles, joints, and bones. It's important to vary your running surfaces. Try running on grass or dirt trails, especially if you're planning a longer run. You may want to opt for a treadmill run once or twice a week. Running on a treadmill is easier on your body than running on the roads or sidewalks.

3.- Take Time to Rest

When you're first starting out, try to avoid running two days in a row. A rest day will limit the pounding on your muscles, joints, and bones and give your body a chance to recover. Even if you're an experienced runner, taking at least one or two days off from running each week reduces your risk of shin splints and other overuse injuries.

4.- Cross Train

Use some of your days off from running for rest. But for others, consider cross-training with a sport that puts less pressure on your shins. This could be low-impact aerobic exercises, such as swimming, biking, cross country skiing, or aqua jogging.

5.- Get the Right Running Shoes

Wearing the wrong shoes can also lead to shin splints, so check your shoes to see if you might need more stability or cushion.1 Get advice from an expert at a running specialty store to make sure you're wearing the right running shoes. Running experts can examine your gait, the structure of your feet, and the wear on your current running shoes to find the best fit.

Also, replace your running shoes every 350 to 500 miles. Running in shoes that have lost their cushioning is one of the most common causes of shin splints. You can also try inserting over-the-counter shoe inserts so that your calves don't have to stretch as far.3

6.- Try Strength Training

If you experience shin pain when running, it may be because of weak anterior tibialis muscles, which run along the front side of your lower leg. This muscle is responsible for flexing the foot at the ankle (drawing the toes toward your knee). You may start feeling pain in this area if you're new to running or you increase your distance too quickly.

Doing simple exercises such as heel raises or toe raises can help strengthen your calf and shin muscles, which can help prevent shin pain. Doing these exercises post-run will also give you a nice stretch.

posted Tuesday November 2nd
by John Honerkamp