3 Quick Tips on How to Prevent Shin Splints

As a runner, you should know how to prevent shin splints. Shin splints are really painful and they can be a hindrance to your running. In fact, it can take you about six weeks to recover and go back to your regular running program. It would be really helpful if you know how to prevent shin splints.

Shin splints are lower leg pains. There are two types, medial shin splints and anterior shin splints. Pain to the inside of the lower leg is a case of a medial shin splint. Pain to the front outside part of the lower leg is a case of an anterior shin splint.

The pain usually starts as goes on and off. It may not appear during your run today, but it will come back on your next run, until it becomes constant. Runners usually develop this kind of injury, especially when they are not careful. Each time your foot hits the ground, the impact on your leg is two to three times of your body weight. And about an hour of running puts a lot of impact on your leg. So it is important that you know how to prevent shin splints.

How to Prevent Shin Splints: Do not overwork your body

The primary principle of running is to increase your mileage safely. The types of runners who are prone to developing shin splints are:

New runners who often run too much, too soon.

Runners who suddenly increase their mileage are also at risk.

Runners who change their terrain to harder or steeper grounds.

How to Prevent Shin Splints: Eliminate the cause

There are many factors that are responsible for shin splints. Do not put too much stress on your lower legs. You can do this by avoiding too much mileage and hill work. Also, make sure that your shoes are right for your type of feet. And lastly, do enough stretching and strengthening. Work on your Achilles heel and your calves for better leg support.

How to Prevent Shin Splints: First Aid Treatment

When you start to notice that you have shin splints, immediately stop running. The first aid treatment is to apply ice on your shins to stop inflammation. After icing, the next thing to do is stretch. Stretch your calves and Achilles heel. Also try to walk on your toes and on your heels.

Shin splints are a pretty common running injury. When not treated properly, this running injury can become really painful and can last really long. So, it is important to not ignore your shin pains and to keep these tips on how to prevent shin splints in mind. You will feel safer on your next runs.