Shin splints can stop even the most dedicated runner in their tracks! That nagging pain along your shinbone—medically known as Medial Tibial Stress Syndrome—isn’t just annoying; it’s your body’s distress signal. When the muscles, tendons, and bone tissue around your tibia become inflamed, every step becomes a painful reminder that something’s wrong. Whether triggered by suddenly ramping up your training intensity or caused by the unique architecture of your feet, this common athletic ailment doesn’t have to sideline your fitness journey. The good news? With the right approach, you can both prevent shin splints from developing and effectively manage any discomfort that does arise.
1. Change Your Footwear
Distance runners know all too well the misery of shin splints! When you pound the pavement mile after mile, your lower legs absorb incredible forces—up to three times your body weight with each stride. Studies have shown that there is a link between over-pronation and this uncomfortable condition. With that being said, when you run for long distances, it is essential that your shoes provide you with proper support. While that may mean throwing out your favorite pair of running shoes, your shins will thank you.
For runners with flat feet, regular shoes often aren’t enough. Custom orthotics or supportive inserts can be game-changers, keeping your feet and ankles properly aligned throughout your stride. This proper alignment reduces stress on your tibial area and can dramatically decrease your chances of developing shin splints, allowing you to focus on your pace instead of your pain.
2. Run On Softer Surfaces
While many runners and athletes like to change their workout locations to avoid repetitive surroundings, running on hard surfaces like sidewalks and streets can be harsh on your legs. The added impact can cause overuse injuries. Try running on softer surfaces that reduce that shock to your lower extremities like a track, on grass, or even in the sand.
3. Warm-Up Before Your Workout
Jumping straight into an intense workout without warming up can leave your body more prone to injury. To help protect your muscles and improve performance, try incorporating these exercises and stretches into your routine before you begin:
- Jumping jacks
- High knees
- Lunges
- Side shuffles
- Backpedaling
- Squats
- Leg swings
- Karaoke
- Calf stretching
4. Take it Slow
One of the most common causes of shin splints is suddenly changing your activity level or increasing your workout intensity. When you’re just starting your workout routine, it is essential to slowly adjust your activity level over time to prevent shin splint and other injuries.
5. Improve Your Form
Exercise is great for your health, but poor form and technique can lead to injuries like shin splints. If you’re still experiencing shin pain despite following the recommended tips, consider having a medical professional assess your form. He or she can identify and correct any issues to help prevent further discomfort and injury.
