Shin Splints

We don’t spend much time thinking about our shins until they hurt. Most frequently shin splints occur upon starting a new exercise routine, typically one that involves more running. Don’t let this problem stop your new commitment to living healthier! We’ve put together several tips to help combat shin splints.

 

  • Ice & Rest – If you have just experienced shin pain for the first time you should ice the area of pain for 20 minutes. Give yourself a day or more off before going back to running.

  • Ramp Up Slowly – shin splints can be caused by too much running, or trying to go too fast. You should only increase your distance or speed by no more than 10% per week to make sure you don’t over do it. 

  • Stretch – Pre and post workout stretches can help immensely with shin splints. Make sure to take extra effort to stretch calf muscles. 

  • Cross Train – On the days that you are not running you should be resting, or at the very least cross train with non-weight  bearing exercises, such as swimming  or using an elliptical machine.

  • Softer Surfaces – try running on softer surfaces, such as a track, or on grass. Also, running on a treadmill has shown to be much softer than road running. 

  • New Shoes – worn old shoes can be a big contributor to shin splints. Podiatrists recommend changing out your shoes every 500 miles, which is every 3-6 months for the average American. If you’re running that mileage can add up fast.

  • Arch Supports – adding additional cushioning and support to the arch can help prevent over-pronation, a common cause of shin splints. You can usually find these at your local running store or podiatrists office. 

 

If any of these tips does not improve the shin splints then it is time to seek out the help of a podiatrist. Sometimes the pain from shin splints can be more serious, a stress fracture may be the cause of continued pain.   

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By |2018-09-29T20:00:19+00:00September 29th, 2018|

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