One of the most common injuries that you face when you start your running session is shin splints. It’s one of those injuries which you will prevent you from performing in your workout session. Usually, it takes months of treatment to get rid of this injury. To make sure that your training schedule is not hindered by this injury use these methods so you don’t suffer from the pain of shin splints.
1. Increase the Intensity of Training Gradually
Usually, injuries occur when amateur runners choose to increase the distance and intensity of their training without letting their body get used to it and shin splints are no different. To achieve results of their training as early as possible, they don’t give recovery time to their body which leads to injuries such as shin splints. To make sure your workout session is not interrupted, increase the intensity of your training slowly so your body can adjust to it. For example, you can follow ten percent rule. Increase the intensity of your training by ten percent every week so you don’t experience any injuries.
2. Add Variety to Your Running Surfaces
Another thing you have to ponder on is that hard and concrete surface should not be your only choice of running surface as your muscles, joints and bones suffer more impact which will lead to shin splints. Add some different running surfaces to your training so you can reduce the force of impact received by your body. Running surfaces such as grass and trail will not only minimize the impact between ground and feet but will also add variation in impact through their uneven surfaces.
3. Running Shoes Selection
Make sure that your shoes snug your feet and aren’t too large or too small for it. Shoes should provide ideal cushioning and stability, so you don’t experience shin splints. Uncomfortable shoes will only lead to injuries even though how good they look on your feet. Comfort should be your priority.
4. Throw Out the Old Running Shoes
When you experience any discomfort in your old running shoes, then it’s time to change them even if you are attached to them. With time, shoes lose their ability to provide comfort to your feet which usually causes shin splints. Shoes should be changed as soon as you feel they are not performing like they used to.
5. Perform Heel Raises and Toe Raises Exercises
Heel raises and toe raises exercises are ideal for preventing shin splints as strengthen the muscles of calf and shin. Weak muscles of calf and shin are often the cause of shin splints. Furthermore, these exercises can act as post-run stretches.
6. Don’t Strike Your Heel First
Make sure that you don’t bring your heel down first or put your foot in front of your hips when making contact with the ground as it can quickly make you suffer from shin splints. Try to land on the mid-foot or the balls of our feet so no harm comes to your body.
7. Stretch Your Calves
When you decide to stop your running session, stretch your calves as your post-run workout. If you feel tightness in the muscles of calves, you can massage them by using a foam roller. You can also perform calves stretching exercises to achieve better results.
These tips will prevent you from experiencing the pain of shin splints. Your workout schedule will never experience any hindrance so you can achieve the results of your training as soon as possible.