Shin splints have always been a plague for runners. There are a number of causes, including but not limited to improper footwear, undeveloped muscles and simply overdoing it. Shin splints are small tears in the muscle around your shin and are very painful. Accordingly, prevention is key.
The first step in preventing shin splints is to make sure you are wearing the proper shoes. As shin splints are caused by the impact of the force associated with running, having the appropriate protection or cushion in place can do a great deal for preventing them.
Being flatfooted can also make you more susceptible to shin splints and even if you are not flat footed there may be other biomechanical reasons why you are getting shin splints, so it may be a good idea to get a professional consultation on footwear.
Make sure that your calves are not tight when exercising by stretching them out. Also stretch out and strengthen your feet, raising and lowering yourself on the balls of your feet.
The real frustration of shin splints for active exercisers is that it puts your routine on hold and slow down your development plan.
Applying ice to each shin after a workout can help to prevent shin splints. This is due to ice's ability to prevent inflammation.
A sudden increase in your activity that puts stress on the legs can lead to shin splints. So if you are going to be ramping up the intensity of your routines, be sure to do it slowly and safely.
The pain will come on dull initially, but will sharpen and intensify if you continue to over use your legs. It is recommended not to continue with the activity once you recognize that a shin splint has set in as you certainly don't want to risk getting a more serious injury. Applying compression with bandages has been said to help relieve the pain.
Warming up and stretching, wearing the right and best footwear, and not training too hard too quickly will all help you to prevent shin splints.
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