1. Stretch It Out
Shin splints are pain in the front of the leg, specifically your tibia, which is the larger of the two bones in your lower leg. Shin splints are a common entity that is frequently caused because runners (or other athletic people) do not stretch adequately either before or after their activity. You must stretch prior to and at the completion of your activity to prevent this problem. One of the common stretches to perform to treat shin splints actually stretches your Achilles tendon, the tendon that attaches the back of the leg to the heel. Place both hands against the wall while lunging forward with the right leg about one foot in front of the left leg. Make sure that both heels are firmly planted on the floor and that the right knee does not go in front of your right foot. Also, keep good posture in the spine and make sure that your rear end is being pushed forward. Hold this position for approximately 20 seconds before switching to the other foot. Aim to do about five repetitions twice to three times daily.
2. Don'y Forget to Warm Up
Many active people are so eager to get to their cardiovascular sport of choice that they forget to warm up. A good warm up can not be overrated. You might want to prepare for your cardio activity by taking a brisk walk followed by a light jog before engaging in your rigorous workout. The warm up can be short-lived, and it should range in length from five to 10 minutes before the actual cardio activity of choice.
3. Use Proper Running Form
Monitor your gait when your run. Are you landing on your heel as often as possible? Are you springing off of your toe? Make sure to follow a heel-toe pattern when running. When running, you should land with your feet directly beneath you. Your heel should strike your running surface, and you should quickly engage the mid-foot before springing off of your toe. Make sure your feet land directly beneath your body. If your stride length is too long, your risk for shin splints increases.
Also, try to keep your head centered over your body, and allow your shoulders to be relaxed. If you hold tension in the body, you will predispose yourself to injury. Finally, remember to maintain an upright posture and keep your hips centered.
4. Proper Shoes are a Must
With such a wide variety of running shoes on the market today, there is no excuse for ill-fitting shoes during a workout. If you do not know how to choose the proper shoe, go to a sporting goods store to be fitted for a shoe. You want to acquire a shoe that absorbs impact and is soft and comfortable for everyday use. Also, if you have had the same shoes for quite some time, it may be time for new shoes as you may have worn out your old pair. If you have a foot condition that predisposes you to shin splints, be sure to see a foot-and-ankle orthopedic surgeon, sports-medicine doctor or podiatrist to be fitted with orthotics to treat your foot condition (e.g. flat feet).
