7 Ways to Prevent Shin Splints
As the temperature outside warms up, often our athletic activity does as well. And as activity increases, so can the likelihood of foot and ankle injuries. Shin splints are one of the most common injuries that can occur with athletic activity. They are characterized by a shooting pain in the front of the shin.
What causes them?
Shin splints can be caused by numerous factors, including:
Overuse
Incorrect technique
High-impact sports
The good news is that shin splints can be prevented! We put together some common, effective ways to prevent shin splints as you ramp up your athletic activities.
Start slow! Start your exercise out slow and gradually increase your intensity as you train, especially if you’re new to exercising. If you experience any pain at all, take a break. Pushing through pain can cause serious injuries!
Rest up! Avoid exercising multiple days in a row. Give yourself a rest day in between workouts and activities to limit the exertion placed on your muscles, joints, and bones from exercise.
Don’t pound the pavement! If you’re a runner, concrete and hard surfaces can put major stress on your body. Vary your routine by trying different terrain like dirt trails or grassy areas. If you have access to a treadmill, using it once or twice a week will help reduce strain as well.
Use the right shoes! Bad shoes can quickly lead to shin splints. Before you start exercising, check in with your local sports shop to talk to someone who is knowledgeable about proper athletic footwear. They can check your gait and foot structure to set you up with shoes with the right amount of stability and cushion for your specific activity. Replace your shoes regularly so the cushion does not wear out.
Cross train! As mentioned, it’s best to use an off day for rest, but if you’re really looking to go the extra mile, consider cross-training with an exercise that puts less pressure on your shins. Swimming and biking are great low-impact options to keep your heart healthy.
Check your form! Striking the ground on your heel or toe can cause shin splints quickly. Instead, focus on landing in the middle of your foot. A mid-sole strike that rolls through and ends with a toe push off is ideal form.
Stretch! Always stretch and warm up before you exercise. If you feel pain in your shins while you’re exercising, stop and stretch out your calves. If it gets worse even after stretching, stop immediately and rest. Stretching out your calves after workouts can also loosen up your muscles and help prevent injuries.
Podiatrists can help too!
If you plan to increase your exercise in the coming months, podiatrists should be an important part of your support team! If you haven’t been exercising much and need help, our team of foot care specialists at Precision Foot and Ankle Centers can point you in the right direction for injury prevention! Have questions about supporting your foot health? Consult with Dr. Eric M. Feit and his team of podiatrists by contacting any of our offices in Los Angeles, Torrance, and San Pedro, CA today!