How to Prevent Shin Splints?

Shin Splints Prevention Made Simple

Shin splints are a common overuse injury where you may experience pain in the front of your lower legs (shins). Most people recover from them with rest and ice without long-term health issues. However, if left untreated, shin splints can lead to a tibial stress fracture.

This condition develops from repeated stress on your shin bone from muscle pulling. Activities like running and jumping can cause your shin bone to swell and weaken. If the bone does not heal properly, the damage can worsen and lead to severe pain. This stress can come from starting a new exercise routine or increasing your activity level too quickly.

5 Preventive Measures to Avoid Shin Splints

You may not be able to completely avoid shin splints, but you can lower your chances of getting them or making them worse. Here are some preventive measures that you can take:

1. Get the Right Pair of Shoes:

Wear supportive shoes when you exercise. Replace running shoes every 300 miles. Consider using orthotic inserts for arch support. Visit a running shoe store to find the right shoe or orthotic for your foot type. You can also talk to a podiatrist who specializes in shoe-related issues for feet and lower legs.

2. Avoid Strenuous Exercises:

Starts exercising slowly and gradually increase the intensity and activity levels over time. Avoid sudden increases. You can follow the 10% rule: do not increase your activity by more than 10% each week. For example, if you run 5 miles one week, only increase to 5.5 miles the next week.

3. Avoid Exercising on Hard Surfaces:

Avoid running on hard, uneven, or hilly surfaces. Hard surfaces like concrete can put extra stress on your muscles and bones, leading to fatigue and shin splints. Choose softer surfaces like:

● Sprung wood floors

● Grass

● Dirt and sand

● Synthetic tracks and turf

4. Strengthen Your Arch and Foot:

Your foot arch usually develops by age 7 or 8, but it can change due to injuries or ageing. Not staying active can weaken the muscles in your feet and legs, which may cause shin splints. Strengthening your feet can help. For example, while sitting, try using your toes to pull a towel closer.

A physical therapist can show you more exercises. Foot orthotics, like arch supports, can also help. They provide support for low arches, help reduce stress, and improve shock absorption

for high arches. Stronger hip muscles can help absorb shock and pressure during exercise. Ask your physical therapist for suitable exercises.

5. Consult with a Physical Therapist

Have a physical therapist check your running and jumping form. Poor technique can often lead to shin splints. Therefore, a physical therapist can help improve your form and find which muscles are tight or weak. They can teach you how to stretch and strengthen those muscles.

Here are additional things that you should keep in mind:

• Stretch your muscles to warm them up before exercising. If you run often, add low-impact exercises, like swimming, to give your legs a break from running. Consider cross-training and taking rest days.
• Give your muscles and bones time to heal by resting between activities. Let pain guide you. If you feel shin pain, reduce your activity until it improves. Do not try to push through the pain.

It is important to remember that shin splints are not a permanent issue. You can reduce pain from shin splints by resting, changing your exercise routine, and wearing supportive shoes. If your shin splints last a long time, visit your healthcare provider. You may need tests for stress fractures or other causes of your pain. To stop shin splints from coming back, evaluate your shoes and include stretching and flexibility exercises.