Best Ways to Prevent and Heal Shin Splints
Shin splints, also known as tibial stress syndrome, are a common name for pain that affects the lower leg when it's been subjected to too much pressure. Whether the causes are muscle or bone damage, most cases respond well to simple home treatments. Even better, you can usually prevent shin splints by adjusting your workout routine.
How to Prevent Shin Splints
1. Pace yourself. Overuse is the most common cause of shin splints. Increase the intensity of any workout gradually. Most runners can safely increase their distance by ten percent or less a week.
2. Buy the right footwear. Ensure your shoes are appropriate for your chosen sport and provide adequate support and padding. Keep them in good shape. Serious runners usually need new shoes about every 500 miles.
3. Consider arch supports. People with flat feet are more vulnerable to shin splints. That's also true if your feet pronate or supinate, meaning they twist in or out. You can find arch supports in various sizes and shapes at drugstores and other retailers. Your doctor can also help you get custom made supports based on a plaster cast of your foot.
4. Examine your workout surfaces. Stick to surfaces that absorb impact like grass and sand. Avoid concrete, which may be lurking under the rug in some exercise studios.
5. Be cautious about sudden stops and starts. Playing basketball or just running for a bus can put a lot of stress on your shins. If you've been sedentary for a while, start out slow.
6. Stay on level ground. Running downhill or exercising on a slanted surface also increases the pressure. Walking up the stairs is good exercise but take the elevator down. Find out more in today’s episode. Reach out to Jen
180fit@gojenfitness.com download her new app www.gojenfitfree.com
