Shin splints affect runners of all skills and ages. The condition is caused by a combination of microtears of the bone and muscle tissue in the shinbone, and by regionalized inflammation. Oftentimes the condition sets in when a person runs for too long or for too many days in a row, thus it is generally classified as an overuse injury. Besides limiting your mileage and giving your legs some ample time to rest between runs, there are other things you can do to protect your feet from shin splints. We explore those options in today’s blog.
Avoiding Shin Splints
Not overdoing it is key, but here are four other contributing factors to shin splints, and how you can avoid them:
Soft Surfaces – The tiny stress fractures in your shinbones are exacerbated when you run frequently on hard surfaces, so avoid doing every one of your runs on blacktop. Try to work in some trail runs or head off to the local high school track. Oftentimes these surfaces are much softer than the sidewalk, which will lessen the force distributed throughout your leg with every step.
Replace Your Shoes – If your shoes are worn down, odds are they aren’t providing your feet with much cushion, which again leads to excess stress on your feet. You should try to swap out your running shoes every 200-400 miles. You should also spend a few extra bucks to invest in a quality shoe that won’t fall apart after a few runs.
Cross Train – You want to avoid overstressing your shins and feet, but that doesn’t mean you can’t stay physically active on your off days. Work in some cross training that is less stressful on your feet, like swimming, cycling or using the elliptical.
Strength Training – Did you know you can strengthen your lower leg muscles to help avoid microtears and stress fractures? Instead of repetitive stress workouts like running, opt for some quick, high intensity options that build strength in your lower legs. Workouts like box jumps, rope ladders and lunges can all strengthen your hips, knees and lower legs to ensure the muscles and joints of your lower body are ready for whatever activity you throw at it.
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