Tips for Minimising Your Risk of Becoming Vulnerable To Shin Splints

Shin splints are a common ailment that athletes suffer from at one time or another. The pain from this condition typically manifests right in the middle of the shin, but it can also extend all the way up to your knee, depending on how severe the damage is. Once your leg has developed shin splints, chances are the inflammation will be too painful for you to perform as best as you can when running or engaging in other physical activities. Although flat-footed runners tend to have a higher susceptibility to acquiring this condition, there is a range of external factors that could boost your chances of developing it, too. Here are tips that can help in minimising your risk of becoming vulnerable to this running injury.

Tip 1: Increase your intensity gradually

Some people, particularly individuals that are taking up an exercise regime for the first time, assume that to immerse themselves fully in physical activity, they should get out of the gate with a bang. For example, rather than starting a new running routine by jogging, they take off at a full sprint. This intense activity right from the onset can significantly increase the chances of developing shin splints, especially if you are a beginner. The best approach when starting a new routine is to meticulously map out the frequency, intensity and duration of your exercises. By having this plan in place, you reduce the chances of straining the tendons in your legs, and it also improves the way in which your muscles absorb impact.

Tip 2: Try your best to stick to soft running paths

If you live in an urban area, it is likely that you are surrounded by concrete jungle. And although it may not seem like a big deal regularly running on concrete, the reality is you are steadily increasing the amount of stress that your muscles are under. The continual impact on these hard surfaces will jolt your joints, your bones and your overall musculature. As a result, you'll begin to notice that your shins are permanently sore no matter how much support your shoes provide you. It is recommended for all runners to seek out softer surfaces that will accord your feet better cushioning during your exercise routine. A grass trail is an excellent option, as this surface will not be as resistant as concrete. Alternatively, if you cannot find any soft trails, you could alternate between running on pavement and utilising a treadmill, as this equipment is much more malleable underfoot.