How To Prevent Shin Splints

How To Prevent Shin Splints

Shin splints, or Medial Tibial Stress Syndrome, is generally described as pain felt in the lower two-thirds of the tibia upon exertion. It is essentially an overuse injury caused by repetitive strain, often seen with running and jumping sports.

There are many intrinsic and extrinsic factors that may contribute to shin pain such as foot mechanics, activity, footwear and muscle activity.

Pain in the legs can prevent you from being active and limit your mobility - here's how to prevent shin splints.

READ MORE: Shin Splints (Medial Tibial Stress Syndrome)

 

How do you prevent this from happening?

Here are some tips on how to prevent shin splints, with regard to training:

 

Take rest days. Give yourself – and your muscles – some recovery time.
Cross train. Overuse injuries develop because of a continuous repetitive strain. Be sure you are working some other activities into your program.
Pace yourself. Don’t overdo it, follow a training program that increases the frequency, intensity or duration by less than 10% each week to avoid overtraining.
Try running on a softer surface. Trails or a track are ideal, check out our trail running clinics.
Stretch and massage after your workout. Try a foam or stick roller. We recommend these stretches: Gastrocnemius stretch, Soleus stretch, seated shin stretch, heel walking, wall toe raises, resisted ankle dorsiflexion with a band, and calf raises.

READ MORE: 5 Most Common Running Injuries

 

Don’t worry, we’re here to help!

At Kintec, we will take you through an in-depth fitting process. When choosing the right shoe, we will look at your lifestyle, your movement, and your feet/alignment.

 

Orthotics

Overpronation of the subtalar joint can lead to excessive loading on lower leg musculature. Custom foot orthoses can help to reposition the foot to reduce overpronation to reduce the strain on the tissues.

Proper footwear

It is important to have the right shoe for your feet and the activity you are using them for. Ask yourself the following questions: Is my shoe designed for the activity I am using it for? Is my shoe worn out? Does my shoe fit me properly? Is this the right shoe for my biomechanics?

 

Sara Girard, B. Kin, C. Ped (C)
Kintec Pedorthist

 

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