Sunday, December 9, 2007

How to Prevent Shin Splints

Shin splints are a common problem for many athletes, including runners, basketball players, and even freestyle skiers. If you already have shin splints, you should ice them, but definitely take a break from your activity until you recover. Of course, the best thing to do is prevent them in the first place.


1. Check the condition of your shoes. If they look worn out, or don't give you the support they once did, get a new pair.
2. Strengthen muscles in that area of your leg. You can do this by walking around on your tip toes once in a while and walking around on your heels.
3. Walk backwards whenever you can, it "reverses" the effect of shin splints or "contrasts" how you get them.
4. Stretch before and after an activity of strenuous activity.
5. Warm up and cool down before and after a hard workout. This will also help you feel less sore the next day.
6. Run without letting the worry of getting shin splints stop you.


# Don't do too much training too quickly. You shouldn't increase the distance you run too quickly, especially if you are a new runner or have not run in a while. A good rule of thumb is to never increase your mileage by more than 10% a week.

# Find out what type of arch your foot has. If you are flat-footed or have an over-prorate arch, you are more at risk for shin splints.

# Try not to "stomp" your feet when you run. This will put less stress on your shins.

# Take it easy when you go down a hill. If possible, coast down a hill on a grassy surface. This will also decrease your chances of slipping and falling


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