Though more common among new runners, even veteran runners can have problems with shin splints from time to time. New runners can stress their shins just because they are not used to the physical demands of running, where as experienced runners can stress their shins by running up or down hills or just from simple over training. In this article I will explain heal your shins more quickly and what to do to keep it from happening again.
Instructions
1. Healing: Lower your intensity level by 2/3 or if you shins are really sore then stop running for at least a week. No matter how determined you are to continue running you will just cause more of a problem and end up losing more time. If you can first try to cut you running down by 2/3 this will hopefully give your legs a chance to rest and heal without losing your cardiovascular endurance. If this is not enough then cut out running all together until you have no more pain.
2. Healing: Ice and Heat. Icing and heating injured muscle tissue has been shown to help speed healing in most cases and is easy to do at home. Ice your shins for 5 minutes by taking preferably a "soft" ice pack and wrapping it against your shins using an Ace bandage. After 5 minutes is up replace the ice pack with a heating pad or heated rice bag and leave it for five minutes. Repeat for 20-30 minutes multiple times a day. Ice and Heat at least in a seated position with your legs at hip level but preferably laying down.
3. Prevention: Exercise. There are a few easy exercises that you can do to help strengthen you shin muscles but they should only be done if you don't currently have shin splints. Toe raises are usual most effective, and can be done almost anywhere you have a step. To preform a toe raise stand on the edge of a step with your toes hanging off of the step. With the edge of the step coming across the arch of your food lower your toes as far as you can got then raise them up as far as you can without letting your hips kick back. Do 10 to 12 repetitions 3 time through. If this is too easy you can always use one foot at a time.
4. Prevention: Shoe Choice and durability.
First when choosing a new pair of running shoes remember that running shoes come in many different types. Some are for running on trails, others on road, some are for heaver runners, though most are for lighter ones. So if you are serous about running make sure you find a shoe store that has knowable staff. If you can't find anyone who knows, here are the basics. Road shoes have a relatively basic tread and usually have a lot of fabric ventilation panels. Trail shoes have a much more knobby tread and usually fewer and smaller ventilation panels. If you are a light runner (under 160lb) then most shoes will work for you. If you are a heavy runner (over 160lb) then you need to make sure you get a shoe with stiff support and lots of cushion and bounce.
Second, shoes are not made for durability. For an average runner (average of 7-12 miles per week) an expensive pair of running shoes will last only about 6 months. If you are heavier like me then cut that time in half. An old pair of shoes can not only cause things like shin splints, ankle, and arch problems, but even knee, hip and lower back issues as well.
5. Prevention: Diet is also important in preventing injury. If you are not properly fueling your body then it will not preform at it's best including healing properly. Most diet related cause for stress injuries like shin splints, are B Vitamin and protein deficiencies, but mainly calorie deficiencies. When you do not have enough calories coming over long periods of time (sustained weight loss) it makes it much harder for your body to heal slowing your healing time.
Tags: shin splints, running shoes, your shins, 160lb then, edge step