Runners Guide To Keeping Shin Splints Away

Suffering from shin splints is the worst nightmare for any runner. One minute you are running with feet pounding through the road effortlessly and the next, you are crippled with an unbearable pain in your shins. This is a major problem that can weaken any person. Shin splints are described as a pain in your lower legs. Having shin splints can be a general problem sometimes a general problem especially for the beginners.

What Are Shin Splints?

Shin splints are earlier known as Medial Tibial Syndrome which can occur due to associated tibia bone or muscles. Due to breaking down of the bone tissue, it can easily result into formation of new tissue or cause of inflammation and pain. This pain occurs mostly inside the tibia but it can also occur outside the bone. Shin splints are also characterized by general soreness and must never be confused with another kind of syndromes. The pain caused due to shin splints can be more intense and localized pain quite similar to that of a stress fracture.

Shin splints are earlier known as Medial Tibial Syndrome which can occur due to associated tibia bone or muscles. Due to breaking down of the bone tissue, it can easily result into formation of new tissue or cause of inflammation and pain. This pain occurs mostly inside the tibia but it can also occur outside the bone. Shin splints are also characterized by general soreness and must never be confused with another kind of syndromes. The pain caused due to shin splints can be more intense and localized pain quite similar to that of a stress fracture.

Cause of Shin Splints

It can occur due to various kind of possibilities One of the main causes of shin splints is due to change in your training aspects. It can sometimes happen to new runners but also can happen sometimes to the longtime runners. For example, if you have recently changed your running style or started changing your running styles on sidewalks. Sometimes changing your running surface can also cause significant impact and even cause shin splints to occur due to increased stress on your legs. If you have started ramp up your running or started doing too much or too fast then shin splints are likely to appear.

If this is becoming a chronic problem for you then it is important to check your running biomechanics. It may be possible that you are having a navicular drop (navicular is the bone of the top of the arch and absorbs less stress) and therefore it is suggested to check your landing otherwise your arch may collapse and navicular drops to occur. This can easily cause your tibia and the associated muscles to cause even greater muscle stress.

Types of Shin Splints

There can be two main types of Shin Splints – Anterior Shin Splints and Medial Shin Splints. The Anterior Shin splints are those where the pain is outside the shin while it is inside in the medial shin splints. The main problem with shin splints is that it can cause more pain to grow eventually which can easily cause a bit of swelling alongside. In some of the cases, the pain remains inactive while you are not running and relaxing your muscles and suddenly fires up as soon as you start exercising.

You can think of Shin Splints as the spoilsport in your hardcore gym exercises and stops all your plans immediately. Various doctors and health consultants have decided that shin splints are typically an overuse injury and the best way to avoid it is by choosing the best training programmed which helps you recover and recuperate. You can choose the best steps that can help you minimize the risk of shin splints and help you recover quickly.

How To Prevent Shin Splints?

Have you ever thought about changing or updating your footwear? Trainer manufacturers usually suggest you change your shoes after around 500+ miles or say after two years. Running the same pair of shoes can easily keep shin splints to occur anytime. Shoes that help you provide you cushioning and support. It can help you prevent the shin pain but everyone needs a support from an expert and consult trying out a different pair of shoes while buying.

Proper Warm-up and Stretching

If you want to avoid shin splints from happening then you need to loosen your muscles and prepare them for the long run. Warm up in a proper way helps minimize the chance of injury and also reduces the possibility of any wear or tear from happening in your hamstrings. Walking, squats and lunges can be a great way to start your pre-run and if you really want to avoid any troubles later on. Stretching is yet another way to prevent shin splints. It can also help prevent any kind of risks associated with shin splints. You can start by choosing calf stretch and stride forward with your legs extended while both heels are on the ground and foot is slightly bended.

Choose Your Terrain and Go Steady

Do you like to pound your feet on the pavements or concrete surface? Instead, choose a softer surface or a playground like park. Choosing a softer surface as it can reduce the likelihood of causing shin splints. Sprinting on the ground can be a good way but one should instead choose to go steadily as it helps you cover your pace. If you are new to running then choosing a high-intensity running is always challenging. One should prefer to keep a watch of your distance while running and never try to increase weekly mileage by more than 10%. Support your training routine and try to strengthen your calf, glutes and quads.

Technique Plays A Major Role

Keeping a strong focus on your running technique can help reduce any kind of stress

How To Fix Shin Splints?

There are some of the best plans available that you can choose and it can easily help you fix shin splints. Most importantly of all you need to rest and plan your exercises in a proper way. Shin Splints symptoms need not to be taken easily. You can use ice packs to help reduce any inflammation on the impacted area for around 10 minutes or even hours. Some of the pain-relieving medicines are also available and can be chosen such as Ibuprofen as it will avoid any kind of discomfort and helps manage inflammation. Shin splints are not easy to be fixed and one should follow proper training routine. If the pain doesn’t go away then it may be possible that your shin split has developed into a serious condition such as strain, tendon injury or stress fracture so it important to seek a professional advice. 

Some of The Treatments Are Also Available Such As Self-soft Tissue Mobilization

You can apply a gentle firm pressure on the impacted area and try to move it up and down along the margin of the shin bone. It can help soften the shinbone and must not be performed more than three minutes at a specific time. There are also eccentric heel drops which can be used while you stand barefoot on a single foot while heels. These are some of the ways by which you can prevent Shin splints and you need to choose the technique effectively otherwise you will not be able to avoid this problem. Consult an expert and take support from professional who can guide you through the complete process easily. It is important to choose the best technique for running otherwise you will be facing shin splints.

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