Published on August 1st, 2013 | by Tom0
How To Cure & Avoid Shin Splints
Wear proper shoes. Wrong shoes will cause shin splints easily. You should get the right running shoes with good support and padding. Throw away the old pair that has already been worn out. They can’t give the support they once did and on the contrary, they have a high risk of letting you get shin splints. For long runners, the running shoes should be replaced every 300-400 miles for shoes may lose their cushioning and then cause shin splints.
Protect yourself with proper tools. Orthotics or arch supports can help reduce the chance of getting shin splints. And neoprene sleeve can be used to protect the muscles around the shin bone as well.
Strengthen the muscles. Walking around on your tip toes or walking around on your heels can help strengthen the muscles in that area of your leg. And walk backwards if possible to reverse the effect of shin splints.
Choose softer surface if possible. Hard surface will increase the stress and have a impact on your muscles when you running. So, avoid running on very hard surfaces such as concrete and try to find grass or dirt trails to run on.
Don’t increase exercise intensity suddenly. Increasing your mileage or intensity too quickly seems to be the major cause of shin splints. Keep your routine and increase slowly, 10 percent increase each week is the upper limit.
Warming up is important. Without warming up properly, the stiff muscles are more susceptible to be injured. Do some targeted exercises to stretch your muscles.
Stop immediately if you feel pain in your shins. If you feel pain in your shins, you may get shin splints already. Keep running will worsen the situation and may cause further damage. Stop immediately. And try these simple treatment tips:
- Give your body and muscles enough time to rest and recover.
- Apply an ice compress to the shin
- Elevate the affected shin above the heart level to reduce the swelling.
- Take painkillers such as aspirin or ibuprofen to relieve the pain.