subject: Shin Splints - 5 Ways to Help Avoid Them [print this page] Shin Splints - 5 Ways to Help Avoid Them Shin Splints - 5 Ways to Help Avoid Them
Shin Splints is a term used for shin pain, not a specific condition. It's often caused by a slight separation between the muscle and bone of the shin, and can be extremely painful and obviously effect your workout regiment. I tend to develop them when I start running and try to build up distance and speed too fast. Over training is a common cause as is changing your exercise, for example running through the woods when you've been running on smooth pavement all along. Whenever these may be occurring watch for warning signs, and cut back if you suspect them.
How do you prevent shin splints from occurring in the first place? Here are five tips:
1)Pay attention to your exercise shoes! Replace them when they start wearing. Despite what some people think, they do not last until they are falling apart! Sometimes a different style of shoe can make a big difference as well, and a sporting goods or running store may have very knowledgeable and helpful staff. Shoes can make an enormous difference, so pay attention to them!
2) Strengthen your shin muscles. There are lots of exercises for this you can learn in many places including from any trainer. I do my shin exercises twice a week in the gym and they do not take very long at all.
3) Stretching the calf muscles can also help. Before any strenuous exercise like running, I stretch both before and after wards. This is extremely important, especially as you get older. I try to never skip this.
4) So if you get shin pain, better known as shin splints, what can you do? You may need to take a few days off, reduce your exercise, or maybe change your exercises. For example if you're running a lot, perhaps switching to biking less frequently will help. When the shin splints are gone, slowly increase your exercise. Of course this is easy to say but when addicted to the positive aspects of exercise it can be much tougher to take days off so at least reduce intensity.
5) You might also consider ice and massage for shin splints. They may help, and if nothing else you'll probably feel better. You also may need to see a podiatrist if the shin splints are severe, recurring, or don't seem to be getting better.
Hopefully by following these tips you will never develop shin splints and if you do they will not be severe.
Harry writes on many topics including fitness, sports, the outdoors, and gardening topics. His latest articles areGarden Hose Timer andflat garden hose.
