Shin splints are one of the most common problems that athletes experience. Whether you have been walking and jogging daily or you have overexerted yourself on your way to the office, you may feel shin splints at any time. The characteristic signs of shin splints include aching and throbbing in the shins. Although the condition often heals itself, severe cases of shin splints can lead to prolonged pain and discomfort.
Shin splints or tibial stress syndrome is not just one single condition; it is rather a symptom of several underlying problems. It is likely to be caused due to swollen or irritated muscles because of overuse; stress fractures or tiny hairline breaks in the bones; flat feet or overpronation caused when the impact of one single step leads a collapsing arch, thus stretching the tendons and muscles.
According to the latest research, an estimated 13% of different running injuries are attributed to shin splints. Runners tend to get them right after ramping up the intensity of their workout, or if they have changed their running surface, such as shifting from the road to the sidewalk. Shin splints are also very common in different groups of dancers.
How to Prevent Shin Splints:
• Do not increase your mileage abruptly
Shin splints are a result of overuse. As a runner, if you increase your intensity or mileage very quickly, there is no time for recovery. Do not increase your intensity over 10% per week.
• Choose the proper running surface
The running surface plays a crucial role in preventing shin splints. It is best to choose softer running surfaces. Running on harder surfaces, like concrete, can increase the stress and overall impact on the joints, bones and muscles. It is imperative to find a grassy land or simple dirt trails for running on, especially when you are planning for higher mileage running. Persistent pounding on asphalt or concrete causes stress to the shins. Try to pick softer surfaces from time to time to ensure that your shins are less strained.
In addition, running in one direction on a curved track regularly can also cause additional strain on the side of the shin bone. Just by turning around, you choose the opposite direction, to run. This will help in alleviating strain and pain.
• Choice of Shoes
Nagging pains in your feet? Check your shoes first. Wrong shoes have proven to be one of the major culprits in causing shin splints.
Always purchase the right shoes for running or dancing. There are different types of shoes for different purposes; if you wear walking shoes for running purposes, it is likely that you will cause pain.
• Prevention is better than Cure
As with all types of injury, prevention is key. Before as well as after your workout pay attention to the calf muscles. When your calf muscles are tight, they tend to pull more on your shin bone, thus making it more painful. After your workout, always apply some ice to the lower legs, most importantly to the tender spots.
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