Shin splints are common place injuries that occur on the outside of the lower leg, beneath the knee which sometimes causes severe pain around the shins. This type of injury might seem a regular occurrence with athletes but everyday people are known to also fall victim to shin splints especially after running, which is also known as medial tibial stress syndrome. Prevention is better than treatment and it always pays to avoid something altogether than to seek out treatment methods or a cure once you are in discomfort. Here are 4 interesting tips on how you can prevent shin splints that don’t include the use of ice and will avoid a lot of pain and trauma. (Here’s a freebie, one method is to drink plenty of water!)
#1 Train with the Brain
When you start running, do this with lapses in between, even if your body tells you otherwise. What you are doing is giving your body, joints, bones and all time to replenish and return. When your body tells you; ‘I feel great’ or let’s do this’. Don’t do it. You reduce the risk factor of picking up an injury, in particular shin splints when you make this decision. If you have to engage in lesser-risk exercising go for a swim or get busy with the Wii.
#2 Got the Wrong Footwear
Using the completely wrong trainers can lead to a shin splint situation. If your trainers do not have nice grips or comfortable cushioning, you should ditch them real fast. If you have no idea about how to choose running shoes, most stores have available people who will give you a hand (or leg). Build a habit of changing your footwear every 3-4 months or once you have covered at least 300 miles.
#3 Go for lush or Soft
Running on the pavement, is not a great idea. You put extra stress on your calves and legs and will jar those joints and muscles whenever you do this. Treat your legs better by running on soft or lush surfaces like a well manicured lawn, park or dirt trail, anywhere cushioned and flat as a flying saucer is a good choice. Always make the effort to run in different directions. By this, you spread the pressure action all over your legs. When you continuously run in the same direction, you are over stressing certain shin areas and this can be harmful.
#4 Mind the Mileage
Remember that shin splints pain comes from overworking your legs and muscles. For new runners, try not to get too exuberant. If you up your pace way too quickly or do not take a good rest, you are inviting certain complications. Do not increase your pace or distance by more than 10% per week. Even Usain Bolt will tell you that.