Runners and shin splints

Shin splints often occur in novice runners

because they tend to push themselves

too much too soon. Shin splints

are often caused by tight calf muscles

and weak muscles around the shin.

In addition, running on surfaces that are too hard and incorrect foot strike

positions are also causes

that can lead to shin splints.

We have some tips for preventing shin splints to share with you.

Do not increase your daily running distance too quickly.

Increasing your daily running distance too rapidly leaves your muscles without enough time to recover. You should take time for muscle recovery and exercise

by stretching and strengthening the muscles around your shins.

Run on softer surfaces when possible.

Running on softer surfaces helps reduce impact

on your muscles and joints. Try to find a softer

running surface, such as grass or softer soil.

Running on a treadmill is another good option,

especially when increasing distance beyond your usual limit.

Therefore, you might consider training on a treadmill

1-2 days per week.

Hard training requires sufficient rest.

Your training schedule

should not include days where you run two days

in a row, especially if you are a novice runner.

There should be rest days for your muscles and joints

at least two days per week.

Choose shoes suitable for your feet and type of running.

Wearing worn-out shoes can cause shin splints.

You should replace your shoes every 500 kilometers.

Choose shoes appropriate for the shape of your feet.

You might try using heel inserts

to prevent your calf muscles from overstretching.

Also, check if your running form is correct, as leaning too far forward while landing can lead to shin splints.

Practice toe raises to prevent shin splints.

If you have experienced shin splints,

it may be because your shin muscles are weak.

This muscle is located at the front of the shin,

on the lower leg.

This muscle is usually not specifically developed

for the average person who is not a runner.

You should find exercises for this muscle

to specifically develop this necessary muscle group.

Avoid landing on your heels and toes.

The best place to land when running is the midfoot.

You should land on the middle of your foot and roll through to your toes.

If you land on your heels, it places a heavy burden on your joints

and muscles, which receive significant impact, and it also stops the continuous forward motion of your running.

Likewise, landing on your toes will place significant

burden on your shin muscles.

One way to help you land on your midfoot

is to try running barefoot or in socks

without shoes. Practicing for short periods each day will help your body find the proper landing point. Increase the training time each day for more accuracy.

Stretch your calf muscles.

If you feel shin pain while running, you might try stretching

your calves with calf-stretching exercises.

If it is not shin splints and you feel worse while running,

you should stop running.

Article from: www.verywellfit.com

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