5 Tips to Prevent & Cure Shin Splints

While running is a fantastic way to get in exercise and relieve stress, there’s a downside to this fun and useful sport. Shin Splints can come on if you’re not careful and they can stop your running progress in its tracks. To prevent shin splints or cure them if you’re already suffering, here are a few tips you can use to keep the pain away. Check these tips out so that you can stay running as long as you like.

Keep a Check on Mileage

Be sure you do not increase your mileage you run by too much too fast. This can cause you to have shin splints in no time. The rule of thumb is to only increase the mileage you run by around 10% a week. That is a safe increase during your exercise.

The Right Shoes

In this sport, shoes are everything. They can either make or break your running career. Make sure that the shoes you wear are cushioned properly and fit your feet just right. If they do not fit correctly you can end up with blisters or sores on your feet, plus the possibility of painful shin splints. Both of these running injuries can keep you from moving forward in your running plan. Be sure to protect yourself by having the proper running shoes.

Stretch and Strengthen

Make sure that you stretch properly before running. A good stretch can help to prevent the normal imbalance between your calves and your shins. Make sure that before and after you are giving yourself plenty of time to warm up and stretch those muscles to prevent any running injuries.

Take it Easy

Take it easy when it comes to adding in inclines, running on flat tracks, and your speed. You don’t have to be a speed runner to start off with. Keep it slow and steady to increase your speed properly over the time you run. Slowly increasing speed and your hills will help you to prevent injuries and the painful shin splints that can come out of nowhere.

Tips if You Already Have Shin Splints

Sometimes no matter how careful you are, splints will happen. So to help yourself heal better, here are a few tips. Make sure you keep ice on your shins to help reduce swelling and inflammation. Consider taking an anti-inflammatory while you’re dealing with the pain. Also get plenty of rest and let your body heal itself. Once your shin splints are healed you can get back to running!

Common running injuries

Running is an excellent cardiovascular exercise that has good effects on the body. It helps to improve stamina and burn off calories to keep the body in a lean manner. It also increases the good cholesterol level in the body and boost our immune system. However, running is a high impact sport and it is not meant for everyone. Because of their high impact nature, they can cause injuries to the ankles, knees, hip and even the spine. To take advantage of running and not like running take advantage of you, you need to be aware of the common injuries due to running and how are they caused so that you can take the necessary precautions and not fall victim to them.

Runner’s Knee

Patellofemoral pain syndrome or otherwise commonly known as runner’s knee is caused by the irritation of the knee cartilage at the kneecap. It contributes roughly 45% to the overall injuries caused by running. As the duration and intensity of your running increases, the pain will intensify. It is usually caused by using running shoes that are of inferior quality or not meant for running so that the supports are insufficient. The running surface also matters and an uneven one will increase the risk. Insufficient recovery period in between runs also contributes to runner’s knee.

Plantar fasciitis

Plantar fasciitis is a result of inflammation of the tissue located at the bottom of the foot which connects our heel bone to our toes. Runners who have tight achilles tendons are at a higher risk of suffering from this injury. Wearing running shoes with poor support, long distance runners and flat feet runners also have an increased risk. Runners who suffer from plantar fasciitis will have weak and swollen feet and will have difficulty walking around.

Shin splints

Medial tibial stress syndrome or commonly known as shin splints results in sharp pain in the shin area due to inflammation of the tibia. It is normally caused by strenuous activities such as tennis and running. The pain will occur on and off for activities such as tennis and they can also stay throughout the activity such as a long distance run and will eventually result in the runner stopping the run due to the excruciating pain. Running on uneven roads and improper footwear with insufficient support will increase the risk of shin splints.

Above are 3 common running injuries. If you have noticed, all are caused by running on uneven surfaces with improper footwear that provides inadequate support for the foot. If you are having existing problems, the best bet would be to run on a treadmill which provides a constant flat surface. If you wish to run in a natural environment, invest some money in a good pair of running shoes and your feet will thank you for that. After all, spending a hundred dollars on a pair of good running shoes is cheaper than having to spent thousands on your medical bills in the future.