How Runners Can Avoid Shin Splinties by following these tips:
1. Stretch your calves and shins before exercise.
2. Avoid the temptation to do too much too soon.
The most important rule in avoiding shin splints is to avoid over-exertion. It is a common mistake for runners, especially beginners. If you have experienced painful symptoms, you should visit your doctor.
Stretching your calves
Among the most important factors in preventing shin splints are proper footwear and dynamic stretches. Proper footwear helps prevent repetitive movement injuries, and dynamic stretches help warm up muscles and joints. Here are four stretches that will prevent Shin Splints:
A simple calf stretch is the “towel stretch.” To do this, place your foot behind another foot, with the foot pointed straight and flat on the floor. Bend the front knee slightly while keeping your foot planted firmly on the ground. Hold for 20 to 30 seconds and repeat the exercise at least five times a day. The towel stretch targets the calf muscles, which are attached to the heel via the Achilles tendon.
Running smarter
If you’re a woman, you may be concerned about developing shin splints while running. This common problem is caused by the repetitive, blunt force applied to the lower leg region. Whether you’re running on a road or a trail, concrete surfaces exert added force on your bones and muscles, causing them to fatigue. There are ways to prevent this condition. Read on to learn about some strategies for running smarter.
To prevent this common running injury, you should gradually increase your training levels. Make sure that you start off at a moderate pace and gradually build up your workout. It’s crucial to take rest as needed and not rush back too fast. Your muscles and tendons will need time to heal. In addition, running smarter and reducing stress on your body will help prevent the development of shin splints.
Avoiding the temptation to do too much too soon to prevent shin splints
To avoid shin splints, you need to be patient and rest the affected leg after a run. Many runners will continue running even when the pain subsides, which can exacerbate the situation and lead to a stress fracture. Instead, you should rest the affected leg for at least a month before you resume your regular exercise routine. Afterward, you can gradually increase your workload.
While shin splints are the most common running injury, there are several alternatives that are not as common. To prevent shin splints, keep in mind that there is an important transition period from normal loading to slightly overloaded, severely overloaded, and fracture. Pain signals the onset of damage and breakdown of bone. Repeated overloading causes tibial stress fracture.
Landing on your heels
Many runners experience shin splints if they land on their heels. This happens because landing on your heels places too much stress on the calf and lower leg. To avoid shin splints, you must land on your midfoot and lengthen your stride to ensure a soft landing. A proper running technique involves landing on the midfoot and lifting the heel only slightly.
When a runner lands on their heels, excessive dorsiflexion occurs. The excessive dorsiflexion is the stress on the lower leg muscles, overworking the calf muscles. Landing on the middle of the foot helps prevent shin splints by pre-exhausting the Tibialis Anterior muscle before landing. Runners should aim to land on the middle of the foot when they land.
Proper footwear
Running shoes are an essential part of your footwear. You need to choose one that is lightweight, breathable, and durable. The support provided by your running shoes will determine whether they help you avoid shin splints. More supportive shoes are better for trail running while lighter shoes are better for barefoot running. For optimum running comfort, you should also buy a pair of shoes that fit snugly in your foot and provide good support.
While determining your foot size, consider how far you run in a day and how often you wear your shoes. The higher the cushioning, the less likely you are to develop shin splints. The best sneakers are designed to support your heel strike. They also provide excellent shock absorption, so your feet won’t feel jarred after a long run.
