I need to know how to prevent shin splints when running. I have had shin splints before and want to make sure I don't get them again. What are some of the preventive measures I can take and what are the do's and dont's?
Answer by Dominique:
Hi there,
Thanks for your question about how to prevent shin splints when running.
Just like any sport, running has its downsides and one of the most common issues around is shin splints. It's a running injury that affects the lower legs and it could be pretty painful.
In my case, I started feeling sore in the insides of my lower legs not long after I started to run. The short stabs of pain would go on and off, but time came when it became constant. I had to rest for six weeks before I was literally back on my running feet.
If you are thinking of running for a long time, it helps to remember a few things that will prevent shin splints from ruining your day.
First thing you have to do is to strengthen your lower legs.
Do adequate stretching exercises after your running to increase the elasticity of the muscles and tendons in your calf region. One example is to walk on your toes while another technique is to walk on your heels. Try them for a few seconds, increasing the duration as you go along.
Another basic preventive measure against shin splints is to make sure that your running shoes are in good shape and match your foot type. Make sure the pads on their soles aren't worn out; you risk even greater injury when you pound the outdoors with shoes that have seen better days.
Still another tip to avoid shin splints is to refrain from making drastic changes in mileage and distance. Increase them gradually, making sure to get adequate rest in between.
Finally, avoid concrete surfaces and hilly or uneven terrain which could really do damage to your lower legs and knees if you're not careful.
Shin splints could stop you on your tracks. Knowing how to keep them at bay will keep you on the go.
Hope this helps.
Best of luck. Dominique
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