RPT Blog: Shin Splints
Shin splints are not fun. Every long distance runner knows the pain. You’re in the middle of a 5 mile run, doing great, beating your mile time. Then all of a sudden the bottom of the foot and the middle of your leg start to burn. Though a common problem, shin splint can lead to a stress fracture if not properly treated. Here are a few tips to prevent this injury from getting in the way of your schedule:
Don’t go too far too fast. The most common reason shin splints The most common reason runners get shin splints is by increasing their mileage or time too quickly. “Too far too fast” is a common mistake that beginner runners make. Stick to the 10% rule – don’t increase mileage or time more than 10% per week.
Keep good running mechanics to prevent injury. Land properly on the food and keeping the toes parallel with help relieve pressure put on the legs.
Do adequate cross training. Take a day off in the middle of the week to do some squats or lunges. Strong leg muscles will decrease the chance of shin splints.
Have proper footwear: Most runner would agree that having good shoes is the most important part of the sport. Be sure to properly lace and fit your shoes. Come in to RPT to get your gait analysis checked out to pick the best shoe.
Keep in mind some people are more prone to shin splints than others. Women and people with higher Body Mass Indexes (BMI) and less running experience. It could just be your genetics.
If you are experiencing shin splints, rest. Don’t push yourself through the pain, as that can lead to more problems. Instead, ice the area, do active rest, and look into better, more proper fitting shoes. Give your body time to heal and you’ll be out on the trail in no time.
