5 Tips To Fix Shin Splints
Total Endurance: 5 Tips to Fix your Shin Pain.
Introduction: Endurance athletes often face the frustrating hurdle of shin splints, a common ailment that can hinder training progress and performance. By incorporating these key points into your training routine, you'll be better equipped to overcome this obstacle and elevate your overall athletic performance. If you would rather talk to us in person about this issue please book in for a Run Gait Analysis.
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Invest in the Right Shoes: One of the most impactful steps you can take to prevent and alleviate shin splints is to ensure you're wearing the correct pair of shoes. Ill-fitting or worn-out shoes can contribute to biomechanical flaws and increase the strain on your shins. Consult with a knowledgeable specialist to determine the ideal shoe type for your foot structure and running style. Investing in quality footwear is a proactive measure that can significantly reduce the risk of developing shin splints.
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Address Biomechanical Flaws: Biomechanical flaws, such as overpronation or supination, can contribute to the development of shin splints. Seek professional advice from a physiotherapist or biomechanics expert to identify any abnormalities in your gait or running form. Once identified, targeted exercises and modifications to your training routine can help address these flaws, reducing the strain on your shins and promoting optimal biomechanical function.
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Explore Softer Terrain: Constant pounding on hard surfaces can exacerbate shin splints. Consider incorporating softer terrain into your training routine, such as grass or trails, to reduce impact on your lower legs. Varying your running surfaces helps distribute the stress on your muscles and joints more evenly, providing relief to your shins. Additionally, running on softer terrain can enhance your overall stability and proprioception.
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Mobilize and Strengthen the Area: Implementing a comprehensive stretching and strengthening routine can significantly improve the resilience of your lower leg muscles and decrease the likelihood of shin splints. Focus on exercises that target the muscles surrounding the shin, including the calves, anterior tibialis, and soleus. Incorporate dynamic stretches, foam rolling, and strength training into your warm-up and cool-down routines to enhance flexibility and promote muscular balance. Our go to exercises to target shin splints are tibialis raises and calve raises.
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Decrease Mileage and Monitor Intensity: If you're already experiencing shin splints, it's crucial to listen to your body and adjust your training accordingly. Temporarily decrease your mileage and reduce the intensity of your workouts to allow your shins to recover. Cross-training activities that are low-impact, such as swimming or cycling, can provide a welcome break from the repetitive stress of running while maintaining cardiovascular fitness. Gradually reintroduce mileage and intensity as your shins strengthen and heal.
Bonus Tip: Consult a Physiotherapist: While these strategies can be effective, individual cases may vary. If you're struggling with persistent shin splints, it's advisable to seek professional guidance from a physiotherapist. They can provide personalized assessments, treatment plans, and ongoing support to ensure a successful recovery and long-term prevention.
Conclusion: By prioritizing the right footwear, addressing biomechanical flaws, exploring softer terrain, mobilizing and strengthening the affected area, and adjusting your training approach, you'll be well on your way to overcoming shin splints and reaching new heights in your endurance journey. Remember, consulting a physiotherapist is a valuable resource in your quest for optimal performance and injury prevention.
Book a Run Gait Analysis at the link below.
https://shop.total-endurance.com/pages/run-gait-analysis
