7 Great Ways On How To Prevent Shin Splints When Running
- Shin splints can be caused by worn out shoes. Around 400 miles is long enough to run in running shoes. Put the date you bought your shoes under the shoe tongue tag and keep an eye on your mileage. (Use a journal or app on a smartphone.) Buy new running shoes as needed.
- It is important to get the right shoe fit for walking, running or run/walking. Sometimes you can find a different shoe for each. A shoe too tight, too loose or just doesn't offer enough support is not good.
- Bad posture running could put stress on your shins causing shin splints. A lot of runners run bending at the waist, causing small muscles including the ones around the knee, shin, and ankle to take on the impact of running.
- Get in the habit of running on grass or soft trails to prevent the jarring effects of running on cement or asphalt. The surface you run on can be very hard on your shins and cause shin splints.
- Follow the 10% rule for mileage. High mileage is really hard on your shins if you've done too much too soon you will feel it's bruising effects. Your body is telling you to slow the mileage down by giving you the valuable sign of sore shins. Increase your weekly mileage only by 10% each week.
- Keep your toe pointed straight and land with your foot underneath your body rather than reaching ahead with your foot and landing ahead of your body.
- Always be conscious of your form, keep your eyes looking about 20 feet in front of you. Swing your arms back and lean from the ankles (only slightly) and run to produce that forward momentum. This running style takes the pressure off the lower legs and has you run using your torso.
How do you know you have shin splints when you run?
You know you have shin splints when a bruising pain nags on the outsides/inside of your shin bone. The pain has a tendency to hurt in the beginning of your run and disappears once you get into the jog. Sometimes the pain will return after a long distance run or when you've stopped to walk.
If your shins hurt to a point where they are tender to touch, swollen or hurts while walking, it's time for a break. Ice immediately and use your common sense and rest for a couple of weeks. Running on sore shins splints could have you sidelined for months if you don't listen to what pain signals your body is trying to send you!
If after a few weeks your shins should feel better and not sore when touched. This is a great indication that you are healed. If you run and feel pain, take a few more days off and maybe check with your physician to make sure there is not anything more serious going on.
Let me know in the comments sections if you've had shin splint pain before and what you did to fix it.
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