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Non-scary Ways to Prevent Shin Splints

Few things shout “spooky” and “Halloween” like zombies. The shuffling, the moaning, the insatiable desire to attack the living—they are popular and terrifying monsters! They are also coming for the racers in this year’s Las Vegas Zombie Run. The event takes place October 26, 2014, which still gives you plenty of time to prepare a great costume to be either a zombie or a racer. That also gives you a chance to incorporate practices to prevent shin splints into your training.

Shin splints are a common, painful problem that plague runners. You develop discomfort in the front of your shins when you’re active. It’s the result of overuse inflaming the muscles, tendons, and bone tissue in the front of your leg. This injury can ruin your runs, so preventing shin problems before they start is best for your feet and legs.

Here are a few practices to help you prevent shin splints:

Stretching – Stretch out your Achilles daily to keep it from tightening and causing biomechanical trouble. Try wall and bent knee stretches to loosen your calves and Achilles tendons. Stretching the shin muscles is a little harder, but still important. While sitting in a chair, place your toes and the top of a foot on the ground as much as you can. You should feel a pull in the front of your legs.

Strength training – Basic conditioning exercises like heel raises help your lower limbs manage hard impacts. Try a few variations on heel raises for shin splint prevention: stand with your heels together and toes pointed out, then raise your heels off the ground. After 10 repetitions, try it with your toes together and your heels pointed out.

Footwear – Worn out or badly-fitted shoes contribute to incorrect biomechanics and injuries. Make sure you run in fitted footwear with good arch support and sufficient cushioning.

Cross training – You can give your feet a break while still exercising with cross training. Swimming and biking are excellent activities for this.

If you’re already struggling with shin splints, don’t wait to get help. The sooner you deal with the problem, the easier it is to manage. Let our team at Absolute Foot Care Specialists in Las Vegas help you. Just call (702) 839-2010 or use the online contact form to make an appointment with us.

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