Published On: Wed, Jan 1st, 2020

How to Prevent Shin Splints When Running

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Shin splints are a common problem experienced by people who run – particularly those who run outdoors on hard pavement. Although they’re most common in runners, people who participate in sports that require lots of starts and stops such as tennis can get them too. Until they heal, they can make running quite uncomfortable. At their worst, they can put a runner on the sidelines. Are there ways to prevent shin splints when running?

What Causes Shin Splints?

Shin splints are an overuse injury that involves inflammation of the tendons that run across the shinbone. This leads to pain and discomfort that’s worse at the beginning of a run and may gradually improve as the run continues. Shin splints usually come on after a runner suddenly increases the length or intensity of a run – placing additional stress on the tendons through overuse. Not wearing the right shoes, running on hard surfaces, rolling the foot inward when running, and running downhill increases the risk of shin splints.

How Are Shin Splints Diagnosed?

Shin splints are usually diagnosed based on physical exam. Only rarely are X-rays or more advanced imaging studies needed. Many runners experience them at one time or another and recognize the symptoms right away.

How to Prevent Shin Splints When Running

The best way to prevent shin splints is to slowly ease into running longer distances. Don’t try to run a marathon distance without gradually working up to it. Likewise, don’t tackle hills too soon since running on an incline – especially downhill – can increase the risk of shin splints.

It also helps to do cross-training by alternating running with low impact exercises such as cycling, swimming, rowing, or an elliptical machine to reduce overuse. Be sure to stretch both calves every day before heading out to run and take the time to learn proper running form. This can save a lot of discomfort and lost time due to injury.

Protect the Feet

How to Prevent Shin Splints When Running

Get a good pair of supportive running shoes to prevent shin splints and always replace older shoes before they start to show signs of wear. A firm shoe with good support helps to prevent overpronation – or rolling of the foot inward – which increases the chances of getting shin splints. The right pair of running shoes can make all the difference.

Preventing Shin Splints: The Bottom Line?

Taking these simple steps will go far towards reducing the risk of uncomfortable shin splints and can also make for a more pleasant run.

About the Author

- I am an internet marketing expert with an experience of 8 years.My hobbies are SEO,Content services and reading ebooks.I am founder of SRJ News andTech Preview.

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