Shin Splints - Prevention & Recovery Tips
For Exercise Injuries
So you decide you are going to start running and after a few days
you feel like pushing the envelope so you go faster and or longer.
Next thing you know, a week has gone by and your shins are killing
you. You find it painful to walk or use stairs. This is a common
story. Here are some ideas which will help if you are avoiding or
have suffered shin splints.
Footwear is the first thing you want to tend to when beginning
exercise and don't cheap out. Go shopping around and you will find
a nice pair of runners or cross trainers to suit your needs to suit
your price range. There are many running stores which have experts
who can fit you with the most comfortable shoe for you attending
to arch, heel, ankle and various other needs. You may not need special
soles or braces but not too many of us have perfect foot alignment
and chances are you have a leg longer than the other or with slight
arch issues whether that being slightly flat or too high.
Progressing slowly when you are training and especially running
is one if the keys to maintaining training. Going too hard to fast
is a human tendency but this is what can lead you to shin splints
and injury. Your shins need to be trained up slowly as does the
rest of you so take your time and progress your intensity and time
appropriately. Training within a safe window would mean challenging
Strength and conditioning can be done for your shins by adding
weekly exercises such as tib pulls into the training program. Attach
a band or cable to your toes and pull inward, this done while seated
on the floor with legs straight out. This will help condition your
shins to keep up with your increased training. Keep it light, 2
sets of 20 will suffice once per week. Additionally you will need
to stretch this area to keep it oxygenated. You also want to ensure
you stretch your calves and achilles area since these areas being
tight will contribute and can cause shin splints.
Sadly, once you have this pain you are beyond training and are
forced to take some time off to rest, this is the only way to fix
things. Shin splint pain is a sign from your body that you have
overdone things and will only get worse if pushed any further. Other
injuries can occur if you force your joint to compensate, and you
would have to have an iron will for pain. Shin splints usually force
you into rest with the level of pain it can cause. Rest is the best
treatment. Ice is also used and later you can use stretching to
help the healing process.
A side note would be to ensure you are properly hydrated since
this can lead to cramping and throw your electrolytes out of whack.
These results would only enhance any shin splint possibility.