Do you want to know how to prevent shin splints? there are several different ways that you can prevent shin splints. This can be a difficult problem for individuals that run to overcome, but there are ways that you can prevent it from ever happening. Here’s how to prevent shin splints.
What Are Shin Splints and How To Prevent Shin Splints?
Shin splints can be very common for beginner runners because they’re trying to do too much all at once. The cause of shin splints is usually weak shin muscles and a tight calf muscle period when you run on a hard surface this can put strain on the front of the leg muscles. Your leg muscles will have to work harder to keep your feet stabilized. Another common cause of a shin splint is simply overtraining and running too often when you’re not ready for it. Here’s several ways that you can reduce shin splints, so they don’t happen in the first place. If shin splints isnt your only issue you can find a list of the most common running injuries and how to avoid them.
Watch How Far You Run
The first thing you should do is to watch how far you actually run. You want to start off slowly and only go short distances when you’re new to running. If you try to go to intensely all at once, you risk getting shin splints. It’s important not to run everyday when you’re new to running and to take at least one day off during the week where you don’t run. You should never be running when you are in pain. If your legs are hurting you, take a break from running and allow the muscles and ligaments in your legs heal.
Try Softer Surfaces
Another thing you can do to prevent shin splints is to run on softer surfaces. When you run on surfaces such as concrete, this increases the stress that the bones, joints, and muscles of your legs go through. You should start running on dirt trails or short grass for longer runs. It’s actually easier for you to run on your treadmill then it is on the sidewalk or the road. one way to reduce the instances of shin splints is to run on the treadmill for a couple times a week and the rest of the week you can do regular running.
When you’re new to running you should try to avoid running for two consecutive days. Your muscles, joints, and other areas of your legs need to rest when you’re new to running. They simply can’t take that much exercise without you having some problems. During your rest day, you can still do other exercises to stay in shape, but you should avoid high-impact running during this time. Exercises such as biking or swimming would be perfectly fine between your running days. We have put together an article highlighting some of the benefits of cross training.
Make sure you’re using shoes that are designed for running. You should also have shoes that have a good cushioning. Any running shoe should be replaced around every 300 to 400 miles of use. You should talk to an expert about the types of shoes that you should be wearing when you go on a long run.
These are just some of the ways that you can prevent shin splints. You need to take care of yourself when your run especially when you are new to the activity. If you take your time to ease into running, you should avoid getting shin splints. Listen to your body and I’m sure that you get enough adequate rest before your next run. For more information about shin splints visit the NHS Website.