woman runner stetching - how to prevent shin splints

13 Proven Tips How to Prevent Shin Splints -The Athlete’s Guide To Staying Healthy and on the Field!

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Shin splints are a typical running physical issue. In fact, most athletes experience this injury at some point. The term, “shin splints”, describes soreness you feel along the front of your shinbone, or on the back of the lower leg. There’s good news! With proper rest and exercise, shin splints can be treated with success. In this article, I will share the findings of my research on how to prevent shin splints.

 How to Prevent Shin Splints
1Try strength training to stabilize the legs, hips, and ankles
2Purchase quality footwear
3Get in some good stretching
4Avoid running on hard surfaces
5Working out should include warmup or cooldown stretches
6Gradually increase the intensity of your workout
7Use orthotics
8Avoid running downhill
9Cross-train
10Shorten your stride
11Get a massage
12Make sure footwear has proper support
13Have your running technique analyzed by a physical therapist
13 Tips on How to Prevent Shin Splints – FitFab50

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How to Prevent Shin Splints - Infographic

Where do shin splints occur?

The term, “shin splints”, refers to the pain and tenderness along or just behind the large bone in the lower leg.

Shin splints develop after hard exercise, sports, or repetitive activity. They cause pain on the front or outside of the shins or on the inside of the lower leg above the ankle.

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How do shin splints happen?

Shin splints occur when the muscles and bones in the lower part of the leg pull and pull at their insertion point on the shin bone and it becomes inflamed, irritated, and often quite painful.

Athletes often have shin pain because they put repeated stress on the shin bone, muscles, and associated connective tissues.

Are shin splints painful?

If you have aching legs or lower leg pain that gets worse after exercise, you probably have shin splints.

The pain can be sharp or dull, and it may come and go. While shin splints are not a serious medical condition, if the pain persists, it is suggested you visit your doctor to rule out the possibility of a stress fracture.

What is the best stretching for shin splints?

Shin splints are an injury commonly experienced by athletes or people who exercise at different levels of activity. Runners, soccer players, and even walkers all can experience shin splints from time to time.

Whether you have shooting pain or tightness around your shins, there are ways to prevent shin splints from affecting your activities.

One of the more commons exercises to prevent shin splints is called the toe-drag stretch. This popular stretch will extend from the top of your foot up into your shin, releasing tension and preventing tightening.

To stretch the front muscles in your shin, begin by standing up straight and bending both knees slightly. Keep one foot on the ground while the other foot curls. The curled foot’s toes should press against the floor. Hold for this stretch for 15 to 30 seconds before switching to the other foot.

Another common stretch is the kneeling stretch. Start by kneeling on a mat with your buttocks directly over your heels. The tops of your feet should be flat on the floor. Hold this stretch for 15 to 30 seconds. While this exercise should stretch your shins, it shouldn’t place any strain on your knees.

OPTP Stretch Out Strap with Stretching Exercise Poster

If you spend most of your day sitting, here’s an easy way to keep your shins stretched. While seated, drop one of your knees towards the ground and gently bend your toes towards the ground. Pull yourself forward while the toes are still curled towards the ground. Hold for this position for15 to 30 seconds and repeat on each side.

Finally, here’s an easy shin stretch you can use during all your warm-up activities. Walk on your heels for a few minutes before exercising. Then switch it up by walking on your toes. After doing these stretches, your shins and calves will be stretched, and flexible.

QuickFit Stretching Workout Exercise Poster - Stretch Routine (Laminated, 18" x 27")

What are the best shin splints treatments?

The good news is shin splints often heal on their own. If you see a doctor, expect to get a thorough physical exam. They may also want to watch you run to look for problems. Since the pain associated with shin splints and stress fractures are similar, your doctor may want to perform X-rays or bone scans to look for fractures.

Shin Splint Treatments

  •  Rest your body. Shin splints needs time to heal.
  •  Ice your shins to eleviate pain and swelling. Do this for 20-30 minutes every 3 to 4 hours. Continue for 2 to 3 days, or until the pain is gone.
  •  Use insoles or orthotics for your shoes. Shoe inserts — whether custom-made or bought off the shelf — may help people with flat feet or collasped arches.
  •  Take anti-inflammatory painkillers, if needed. Non-steroidal anti-inflammatory drugs, like ibuprofen or aspirin, will help reduce pain and swelling.

How to Prevent Shin Splints

Try strength training to stabilize the legs, hips, and ankles. Strength training is credited with reducing your injury risk by correcting muscle imbalances and improving muscle activation. In addition, it can increase the efficiency of your running biomechanics which leads to improved running performance.

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Buy quality footwear. Quality running shoes or proper sports-specific footwear, not only provide substantial midsole foot cushioning, but also offer essential arch support, aid in the prevention of injuries, and can lead to improved athletic performance.

Brooks Levitate 4 Running Shoe Blackened Pearl/Metallic/Primrose 5 B (M)
  • THIS WOMEN'S SHOE IS FOR: The Levitate 4 is perfect for runners who want a shoe that helps them by giving energy back with each step, the Levitate 4's DNA AMP is now 20% lighter so our highest energy return foam is better than ever.
  • ENERGIZED CUSHIONING: Now 20% lighter, our DNA AMP midsole technology lets your foot spring off the ground with each step for speedy, efficient energy return.
  • SECURE, SOCK-LIFE FIT: We updated the Fit Knit Upper to provide a close-to-foot fit that’s lighter, softer, and more breathable than before. The Levitate 4 runs more shallow and provides a slightly more snug fit. If looking for a more roomy fit, Brooks recommends sizing up by 1/2 a size
  • QUICK TRANSITIONS: An updated arrow-point pattern on the outsole lets your foot move from heel to toe quickly, enhancing the shoe’s springy feel.
  • WEAR TESTERS SAY: “ I loved the energy I felt when running in these. Great cushion and ride.”

Get in some good stretching. Many active people experience shin splints, a type of injury caused by overuse and stress. Implementing foot and ankle stretches be in a warmup program can help improve movement, which may help prevent shin splints. Shin splints are pain experienced along the inner front of the lower leg, where the muscles attach to the shinbone.