Shin splints are very prevalent in runners and can be a huge burden. Shin splints involves pain below the knee on the front or inside of the leg, and are often characterised by a dull or aching pain.
A common cause of this is increasing mileage too quickly or change in running surface, as well as many other factors, including poor running technique and foot biomechanics.
As the treatment of shin splints generally requires rest, it is important to follow preventative measures to ensure that you do not suffer from shin splints.
To prevent shin splints, there are a number of things you should consider:
• Don’t increase mileage too quickly
– aim for no more than 10% a week. For example, if you run 10km weekly, aim to increase by no more than 1km each week to begin with. Increasing mileage too quickly in runners is a cause of many injuries and should be taken seriously.
• Get the right running shoes
– the shoes you run in are important. Getting the right shoes for both your foot type and running technique can improve your performance and prevent injury.
• Make sure to always warm up and cool down
– warming up and cooling down are vital in preventing many injuries in running, not just shin splints. Make sure to include specific dynamic stretches in your warm up and static stretches and foam rolling in your cool down.
• Give your body enough rest and recovery time
– don’t overdo it. Your body needs to have time to recover so that it can stay active and healthy, and always be ready to perform. Make sure you have an active recovery plan – stretch, hydrate, fuel your body with nutritional foods and make sure to always get enough rest.
• Avoid heel striking
- Running technique is important in preventing injury – to get your running technique looked at to make sure you are running to the best of your ability and to prevent injury – book in for a biomechanical analysis with our podiatrist Matt Shanahan
today online at coastsport.com.au or phone 4356 2588 today.
• Stretch your calves
- This is an important step for runners looking to prevent shin splints, and can be done in a number of ways, including foam rolling and calf stretches. Strengthening your calves is also important – calf raises and single leg calf raises should be practiced regularly. See our intrinsic foot muscle exercise video below for ideas.