![]() ![]() Related: How to Foam Roll: Do This Every Day to Prevent Injury and Relieve Tight MusclesĤ. If you’re experiencing shin splint pain, use a foam roller to roll out all the inflammation in your lower legs on a regular basis. Foam Rollers – Foam rollers are a runner’s best friend. Compression Socks – Compression socks will help increase blood flow in the muscles in your lower leg, reducing your chances of inflammation, pain and discomfort.ģ. Related: How to Choose Running Shoes That Actually FitĢ. Use our online Perfect Fit Finder or visit your local Road Runner Sports store and try our Perfect Fit Zone to learn which shoes are right for you. Buy a new pair of running shoes – Often times running in a new pair of running shoes with additional support and cushioning is enough to give your lower legs the relief they need to avoid further shin splint issues. Want more? We’ve got even more preventative measures to help you get rid of shin splints: Shin Splints Treatment & Prevention: How to Treat & Prevent Shin Splints in Runnersġ. When you do feel ready to run again, remember to increase your mileage slowly, okay? No more than 10% increase in distance daily. If you’re in pain, running through it isn’t a good idea. Consider cross-training (swimming, cycling, weight training, etc.) until you’re able to run again.Īnd, of course, REST.Alternate walking on your heels for 30 seconds with walking regularly for 30 seconds – this exercise will help strengthen your front calf/shin muscles, helping to avoid shin splint issues in the future.Do this with each of your legs – this will help stretch and strengthen your front calf/shin muscles. Trace the alphabet on the floor with your big toes.R.I.S.C – Roll, Ice, Stretch and Compression! See Chad’s video for how to foam roll your shin and stretch purposefully. ![]() Our in-house trainer, Trainer Chad, created a series to teach you how to identify shin splints and how to help alleviate the pain: Shin Splint Exercises Whatever the cause, I think we can agree that shin splints are no joke. Each time that heel strikes, you’re taking your tibialis anterior from a very tight, contracted position and forcing rapid stretches over and over for hundreds of steps over the course of the miles you’re running. Heel strikers are more prone to shin splints due to repeated stress. This impact imbalance is what causes additional pain in the lower leg, A.K.A, shin splints. This rotation of the ankle forces the big toe to do most of the work to push itself back off the ground. Overpronation is when the foot rolls more than 15 degrees inward to meet the ground after heel strike. This could be caused by ill-fitting shoes (more on this later). The pain is usually a result of an imbalance between the calf muscles and the muscles in the front of your leg. Typically only one leg is affected when it comes to shin splints, and it’s usually the runner’s dominant leg. Stress fractures feel like more a pin-pointed pain. Also, with shin splints, pain radiates down the length of the muscle. At night, your shin splint will tighten up and you’ll feel it in the morning. If you’re a regular runner and you’re experiencing pain in your lower leg around or above your ankles but below your knees, you could have a stress fracture (a microfracture in either the tibia for fibula.) Another key differentiator between a stress fracture and shins splints is that a stress fracture is going to feel better in the morning, but as the day wears on, you’ll likely feel more pain. Remember, not all pain in your lower legs is necessarily due to shin splints. Pain in your legs between your knees and ankles that occurs after a few miles of running. ![]() The inability to flex your toes up towards your shin without pain or discomfort.Radiating pain along your shin or along the inside of your leg.If you’re a seasoned runner and you’ve recently changed your routine (from flat surfaces to hills, for example) you, too, might be at risk for shin splints if you haven’t given your muscles time to adapt. This gives your muscles time to repair and build themselves. If you’re new to running, do yourself a solid and build your mileage gradually. Shin splints are most common among new runners who aren’t increasing their mileage gradually. Thay can occur in either the inside of the leg (medial shin splints) or outside of the leg (anterior shin splints.) ![]() Shin splint pain typically occurs below the knee and above the ankle on the front of the leg. Shin Splints are one of the most common injuries runners face. Struggling with what you think might be shin splints? Read on to learn more about what shin splints are and how to alleviate them. Do your shins feel like they’re on fire? Is this pain keeping you from running? Shin splints in runners are common but you don’t have to live with them! ![]()
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