Shin splints is the catch-all term for lower leg pain that occurs below the knee on the front of the lower leg. They often occur in athletes or fitness enthusiasts who have recently intensified or changed their training routines. The cause for shin splints can be summed up in four words: too much too soon.
An estimated 30 to 40 percent of new runners develop shin splints. Often new runners try to run too fast, too far, or for too long when they first begin, putting them at risk for an injury. Most cases of shin splints can be treated with rest, ice, and other self-care measures, but it is possible to avoid them with a few simple tips:
Warm up properly to prepare your body for the demands of your workout. A dynamic warm up routine is the best option.
Gradually increase running frequency, distance, duration, and intensity while allowing for adequate rest between workouts.
Run on soft surfaces, such as trails, grass, or a local track. Softer surfaces are lower impact and cause less stress for your legs compared to pavement and sidewalks.
Improve your running mechanics by stretching and strengthening your hips, glutes, core, and lower legs.
Incorporate plyometric exercises into your routine to enhance running efficiency and make you more resilient.
Replace your shoes at the recommended intervals: every 300 to 500 miles.
Cross-train with lower impact activities such as swimming, cycling, or using an elliptical machine.
If you develop shin splints, try resting and icing your legs with one of our Relief Pak® cold packs. If your symptoms don’t go away or get worse it is best to see your doctor.
Sources:
http://www.mayoclinic.org/diseases-conditions/shin-splints/basics/prevention/con-20023428
http://womensrunning.competitor.com/2016/02/health-wellness/7-ways-runners-can-prevent-shin-splints_53985
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