How to Avoid Shin Splints

For anyone who has gone through the pain of a shin splint, knows how difficult it is to bear. Not only does it cause unbearable discomfort and distress, but also throw one's training schedule way off the charts. That is why it is better to avoid them. Read on for how to avoid shin splints.

What are Shin Splints

Shin split is a painful condition (or various conditions) of the shin that occur in the inner lower side of the leg or the outer lower side of the leg. These are inclusive of inflammation in the muscles around the shin, muscle strain, stress fractures and/or tendinitis.

These occur mostly among runners for a number of reasons. It could be due to change in running terrain or surfaces or due to starting an exercise routine after a long gap. It could also be caused by a sudden increase in the mileage of the run, thus putting too much pressure on the legs. Shin splints could also be caused in first time runners who do not do a proper warm up and then run long distances. So also the wrong kind of footwear could also cause shin splints. When a shin splint occurs it can take up to 5 weeks for the foot to heal therefore, it is best to avoid shin splints. Let's see the different ways of how to avoid shin splints.

How to Avoid Shin Splints While Running

The Right Shoe...
..and the left as well. Bad joke. OK the easiest way to avoid shin splints is to choose the right kind of shoes. Don't go in for cheap shoes or shoes that are 'so cute' or 'so rugged'. Instead get shoes that are especially invented for heavy duty running and jogging. Go to a reputed shoe company and get an opinion on the kind of shoes that will best suit your need - Based on your running habits (the miles, the terrain), they will provide you with a pair that is most compatible with your needs. The right shoe will protect your leg and help to avoid shin splints or any other leg injury.

Warm Ups
Warm up is extremely essential to avoid shin splints. Do some simple stretching exercises before a run. Similarly, end your run with stretching and cool down exercises. This will help prepare the body for the exercise and will help to avoid soreness in muscles.

Exercises
Do exercises that include lunges, jogging and weight training to increase the strength of the legs so that it becomes easier to avoid shin splints.

Beginning Runners
Try and choose a flat terrain to run when you are just starting out. Do not attempt to run on steep slopes or rocky terrains before you have gained enough training to do this. Your body is not used to the sudden activity as it is, and if you strain it with more difficult terrains then there are high chances of an injury.

Gradual Increase
Do not attempt to increase the speed or distance suddenly. If you have been running for 3 miles in a week, then don't suddenly take it to 10 miles in the next week. This will put tremendous force and pressure on your leg and you won't get to avoid shin splints. As a general rule, one should increase their distance by 10% of the last week's highest distance.

Choose Surface Well
Choose the surface you will be running on properly. Concrete and asphalt are extremely hard and provide zero shock absorption. The better choice would be to find a cinder path.

Rest Well
It is difficult for the body to take so much pressure at prolonged periods. It is essential to allow the body proper rest so that it can rejuvenate and correct the muscle wear and tear incurred during running. Do not run more than 4 times a week. The rest of the days try other forms of exercises. It is essential that you practice this because once you get an injury and you do not take preventive measures so that there is no relapse , you become more susceptible to having them.

How to Avoid Shin Splints When Walking

• During power walking, try to push the weight to the back of the leg rather than the front. Keep the strides in the front relatively short and focus more on keeping the strides longer at the back.
• Wear shoes that can bend and twist in accordance with your action.
• If they are hard and unbendable then change the shoes to a better pair that have no heels and are flat.
• Change your shoes after every 400-500 miles. By this time the shoes lose their cushioning and cannot protect the leg muscles any more.
• Do shin exercises that will increase calf muscle strength so that they become strong and help avoid shin splints.
• Do not walk on concrete as it does not provide any sort of shock absorption. Instead select paths that include grass, cinder or dirt.
• Run ice over your shins before and after you run. Ice them for 15-20 minutes.
• Always do some warm up exercises and stretching before and after exercises and you'll be saved from asking 'How to avoid shin splints'.

Follow all the points that are mentioned in this article about how to avoid shin splints, and safeguard yourself against future injuries. All the best!