Shin splints are a very common injury. The good news is: treatment doesn’t require surgery. The bad news is: they’re very painful. Since the only recovery solution involves quite a lot of rest, they can also interfere with an active lifestyle.
With shin splints, an ounce of prevention definitely beats a pound of cure. Fortunately, it’s easy to learn what you need to in order to prevent shin splints.
What is a shin splint?
If you strain the muscles in the front of your calf, they can begin to pull themselves and your tendons away from your shin bone, or tibia. Any activity that involves impact on the legs – running, dancing, etc. – can cause shin splints. Some people have blamed excess weight for shin splints, but this is not the case: it’s the impact that makes you vulnerable to shin splints. An underweight person is as likely to get shin splints as a heavy person, and a heavy person can avoid shin splints as effectively as an underweight person.
You are more likely to get shin splints if you:
- Run on very hard surfaces, like concrete, especially for prolonged periods of time.
- Intensifying your exercise routine too quickly. This is why it’s so important to build up gradually. You can’t get fast results from your workouts if you find yourself unable to exercise for a few weeks because of shin splints or a similar strain injury.
- Running on uneven ground. The impact may be less than it is on concrete, but because your feet have to adjust at every step, you’re putting an extra burden on your calf muscles.
- Running uphill or downhill frequently. The tilt of the foot as such strides occur puts extra strain on calf muscles.
- Wearing shoes that don’t fit properly. You don’t need expensive shoes to exercise safely and effectively, but you do need shoes that fit. Any shoe store can help you find your correct size. Always ensure the shoes you choose are actually comfortable, since different brands offer support in different areas and slightly different cuts. What’s comfortable to one size 8 pair of feet may be completely wrong to another size 8.
How to avoid shin splints
If it sounds difficult to prevent shin splints at this point, it really isn’t. Here are some steps to follow to prevent shin splints:
- Get good shoes. The right size, support where you need it, enough cushioning for intense impacts. Search the internet for reviews of different types of shoes for whatever activities you want to engage in.
- Never neglect warm-ups. Stretch your muscles before you start, then jog gently in place or do something to get your blood pumping. Then begin your workout. This preps your muscles for coping with strain instead of succumbing to it.
- Always include strength training in your regime. The stronger your muscles, the more impact they can tolerate.
- Avoid running on concrete and similarly hard surfaces. Level grassy areas are a good alternative, as are gym floors which are designed to have some give.
- Avoid high-impact exercise. This is always an acceptable alternative, whether for long-term or when you find yourself at a place where there are no appropriate surfaces for high-impact workouts, or you’ve forgotten your shoes, or whatever. You may need to spend more time on low-impact activities to burn the same amount of calories or get the same training results as with high-impact, but you’ll lose a lot more time recovering from shin splints.
