Preventing Shin Splints: Tips and Tricks
If you’re into physical activity and suffer from shin splints, a painful condition that affects your shin bone, you know how important it is to prevent them from happening. Shin splints can prevent you from participating in sports, dancing, or activities you love. But the good news is that there are various things you can do to stop shin splints before they stop you.
Wear Appropriate Footwear
Your choice of footwear can help prevent shin splints from occurring. Wearing supportive and cushioned shoes that fit well is essential to reducing the risk of shin splints. Running, walking and other activities that impact your feet require different types of shoes. Basketball players require shoes with thicker insoles, while runners need lightweight shoes with a lower heel drop. A good shoe should also have a firm heel cup and arch support to keep your feet stable and minimize the impact on your legs.
Warm-up Properly
Before starting any physical activity, a proper warm-up is critical. Warmed-up muscles and tendons are less likely to be injured. Start with slow and low-impact exercises, then gradually increase the intensity. Stretching is an excellent way to warm up. It’s best to do dynamic stretches that mimic the activity you’re about to perform to fully prepare your muscles for the activity.
Some of the best warm-up exercises include leg swings, ankle circles, and walking lunges. These exercises can be done on the spot and require no equipment, making them ideal for pre-workout sessions.
Gradually Increase Intensity
It’s essential to gradually increase the intensity of your physical activity, especially if you’re just starting out or coming back after a break. Doing too much too quickly puts extra stress on your muscles and can lead to shin splints. Start slowly and, after 1-2 weeks, gradually increase the duration and intensity of your workout.
Cross-training, alternating among various activities and exercises, can help too. For example, if you’re a runner, try swimming or cycling on off days. This method helps reduce the stress on your shins while maintaining your fitness level.
Stretch Out
Stretching is an incredibly vital part of any physical activity as it loosens tight muscles, promotes blood flow and reduces the risk of injury. When it comes to preventing shin splints, stretching becomes even more critical. Before and after workouts, it helps to do stretches that target the shin muscles and calves.
The prone and seated calf stretch is an excellent way to reduce tension in your calves. You can also stretch your shins by kneeling on a mat, rolling your toes under and sitting on your heels. Alternatively, you can use resistance bands to stretch and strengthen the muscles around the shin.
Cross-Training
If you suffer from recurring shin splints, cross-training is the way to go. Cross-training a variety of low-impact exercises can help reduce the stress on your shins while maintaining your fitness level. Low-impact exercises like swimming, cycling, and walking are ideal because they minimize the impact on your feet, legs, and joints.
Consider incorporating non-weight-bearing exercises like yoga and pilates, which target the muscles that support your legs and ankles. These exercises will also improve your body’s flexibility, balance and coordination.
Conclusion
Painful shin splints can derail an athlete’s training or prevent an active person from pursuing their fitness goals. But, by following these simple tips, you can reduce the risk of developing shin splints or manage the symptoms if they occur.
Importantly, listen to your body, and don’t ignore the pain. Seek medical attention if necessary, and remember that regular exercise, a healthy diet, and ample sleep are vital to staying fit and injury-free.
