Shin splints are common among runners because of the repeated impact of the foot on the ground. Because shin splints can lead to stress fractures or even breaks of the the large bone at the front of the leg known as the tibia, it is important to avoid them. Shin splints also require time off from training to heal, setting runners back on mileage goals. Most shin splints are preventable by taking precautions to avoid excess stress on the area.
Step 1
Take time to stretch. Overly tight muscles can lead to shin splints. The gastrocnemius and soleus muscles in the calf, as well as the muscles of the shin, need to be loose to prevent shin splints. Stretching the calf and shin muscles before and after exercise, as well as warming up and cooling down properly, helps to prevent shin splints.
Step 2
Avoid overtraining. Too much of an increase in mileage can lead to shin splints. Adding too much distance to runs will put a lot of stress on the muscles of the lower leg, leading to an increased risk of shin splints. To prevent overuse injuries such as shin splints, increase run mileage by only 10 percent per week.
Step 3
Treat any form issues. Overpronation and supination, incorrect position of the foot when it hits the ground, cause additional stress on the shin bones. When untreated, these abnormalities in running form result in a foot strike that puts more strain on the shin, causing shin splints. An orthopedic doctor can order shoe inserts or special shoes to support the foot and leg properly to prevent shin splints and other injuries.
Step 4
Wear good running shoes. Running shoes provide cushioning to reduce the amount of impact your body takes. In general, running shoes require replacement after 300 to 500 miles of use, or every six months. The cushioning in running shoes decreases over time, providing less protection against the pounding of running. Lack of cushioning while running causes several problems, including shin splints.
Step 5
Get off the pavement. Run on dirt, grass or other soft surfaces to reduce the amount of impact on your feet and legs while running.
Things You'll Need
- Running shoes
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