Shin splints, a common sports injury, occur when the muscles and tendons in the lower leg cause stress and trauma to the tibia bone after extensive running, overuse or exercising on hard surfaces. You can avoid getting painful shin splints by following certain strategies before, after and during exercise.
Footwear
Running in bad shoes can cause shin splints, especially if you have flat feet. Consult a podiatrist for an analysis of your feet and stride to get a recommendation for proper footwear. If you have flat feet, look for comfortable arch supports. Replace worn-out shoes regularly, no matter what kind of feet you have.
Warming Up
A thorough warm-up before exercise can increase the flow of blood to your muscles, providing them with essential oxygen and nutrients. The warm-up loosens and prepares your muscles for intense exercise. Try to warm up for at least five minutes by walking briskly or jogging. Your warm-up should elevate your heart rate.
Stretching
Regular stretching provides one of the most effective ways to prevent shin splints. Stretching promotes more flexible muscles, and when the muscles in your lower legs can stretch further, they will be less likely to pull against the tibia muscle and cause shin splints. You can easily strain stiff, tight muscles and cause soreness and injury. Stretch before and after you exercise. Try the standing calf stretch, in which you stand with your hands against a wall and place one foot behind you and the other foot close to the wall. Bend your front knee and keep your back leg straight while you lean toward the wall. This position should stretch your upper calf. Repeat with the other leg. Bend the back leg slightly to stretch the lower calf. Stairs offer another good way to stretch your calves. Place the ball of one foot on a step and put your other foot behind you. Lean forward and lower the heel of the foot on the stair to stretch your calf muscle. Repeat with the other leg.
Strength Training
Strengthening the muscles in your lower leg can also help prevent shin splints. To strengthen your calves, perform toe raises in which you lift your heels into the air and then gradually lower them. Repeat this motion at least ten times. To strengthen the muscles in the front of your lower leg, have a friend hold down your feet and then lift your toes into the air against this resistance. Repeat this motion at least ten times.
Minimizing Impact
Avoid running on hard surfaces such as concrete for long distances. The pounding of your legs against these surfaces can trigger shin splints. Also avoid increasing the distance you run too sharply from one week to the next. Don't go from running one mile a day to running ten miles a day, for example. Cross training can also help you to lessen the strain you put on your legs. Alternate running with lower-impact workouts such as swimming, biking or exercising on an elliptical trainer.
