How to Prevent Shin Splints
If you are a runner then you know that shin splints are the end-all to your day of running. Thankfully, there are ways to prevent them, such as:
1. Buy new shoes. Sometimes all we need are a new pair of shoes. However, if your shoes don’t provide enough arch support, it’s a good idea to get some new ones.
2. Make sure your calcium and vitamin D levels are normal: Sometimes when we are low on these supplements it can cause aches and pains such as shin splints. However, don’t overdo the supplements either. Too much calcium or vitamin D can have adverse health effects. So, it’s best to work with your doctor. Food sources that are great to maintain these levels are milk and yogurt.
3. 10-percent rule is key: Never up your total distance weekly by more than 10 percent.
4. Train your hips and core: It’s always a good idea to keep a strong core. However, if you also strengthen your hips, these areas will make you a stronger runner. This will improve footstrike and body mechanics.
5. Shorten your running stride: Doing this while increasing your footstrike may help you generate better stride mechanics. You’ll be putting less of a load on your feet, knees, and shins. Count your footstrikes on one side for 1 minute. A good number is 85 to 90 strikes of one foot per minute.
6. Add these stretches to your warm-up before exercising:
If you are still experiencing shin splints without relief, call us at 888-409-8006. Offices conveniently located throughout South Florida.