Here Is How You Can Avoid Painful Shin Splints

Here Is How You Can Avoid Painful Shin Splints

stretching can help prevent painful shin splints

Feeling pain in your shins after running or sprinting? Chances are, the cause of your pain is shin splints. Pain along the shin bone (tibia), the big bone at the front of your lower leg, is referred to as “shin splints.” Continue reading to find out how to avoid painful shin splints.

Runners, dancers, and military recruits are all susceptible to shin splints. Shin splints, also known as medial tibial stress syndrome, are common among athletes who have recently increased or altered their training routines.

The muscles, tendons, and tissue are overworked as a result of the increased activity. Shin splints are commonly caused by flat feet, wearing shoes that don’t fit properly, or weak core muscles, hips, or ankles.

Preventing Shin Splints

If you find yourself regularly suffering from shin splints, then you would be delighted to know that there are ways you can prevent them from happening. The following measures can help you avoid painful shin splints: 

#1 - Stretching

Stretch your calves and hamstrings since tightness in your leg muscles increase the chances of shin splints

#2 - Sudden Changes

Avoid sudden changes in activities like running, jumping, or walking since this can increases the chances of shin splints. Ensure that any increases made in activities involving the legs are made gradually so that your shins have time to adapt.

#3 - Increase Strength

Increase the strength of your foot muscles. Shin splints can be caused by the weakness of your foot muscles. One exercise that increases the strength of your foot muscles is pulling a towel from the ground using your toes.

#4 - Hard Surfaces

Avoid activity on hard surfaces. Performing activities, like jumping or running, on hard surfaces mean your shins have to absorb greater force. Therefore, working out on a soft surface minimizes the amount of force your shins have to absorb.

#5 - Proper Shoes

Wear proper shoes, since a significant cause of shin splints is shoes that don’t fit well or are not suited for performing the activity. Avoid shin splints by only purchasing and wearing shoes that properly fit.

#6 - Proper Form

Adopt proper form during activities. Running or Jumping with the incorrect form can cause your shins to cry out of pain. Consulting a physical therapist might help improve your training technique.

If the shin splints continue, try resting or applying ice onto your shin to relieve the pain. If the pain still doesn’t subside, then consider taking anti-inflammatory painkillers, such as ibuprofen, naproxen, or aspirin to help deal with the pain.

Shin splints is a term used for pain caused by inflammation of the muscle tendons in the shins. Shin splints are quite common among runners and dancers. You can take different measures to avoid shin splints, such as strengthening foot muscles, wearing shoes that fit properly, and knowing when to treat your leg muscles.