How to Get Rid of Shin Splints Properly and Safely

Proper Stretching

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  • Getting rid of shin splints requires a combination of preventive and treatment strategies
  • One of the most important aspects of helping prevent injuries in the long run is proper stretching before exercising

Getting rid of shin splints requires a combination of preventive and treatment strategies that help build strength, endurance and tolerance so you can enjoy running, as well as lower your risk of developing other running-related injuries. Incorporating the following methods into your workout routine can help you get rid of shin splints.

Stretching and Strengthening Your Shin Is Essential in Preventing Injuries

One of the most important aspects of helping prevent injuries in the long run is proper stretching before exercising. While many people are largely aware of this fact, some do not stretch properly at all. Thus, the muscles that they’re about to use will suffer.

How does your body benefit from stretching? It can help improve your flexibility and movement in your joints, which is important when you’re about to start your workout routine. It can also help improve your balance. It’s crucial to always stretch your muscles before running or doing other exercises.1

Be Mindful of Your Running Technique and Equipment

Aside from not warming up and stretching correctly, one of the most common causes of shin splints is improper technique. Many beginners make the mistake of landing on their heel (known as heel strike) or landing with their toes first while running.

To correct improper form, you should practice landing your weight on the middle portion of your foot while you’re striding. This distributes the impact across your leg, helping reduce muscle strain and discomfort as you run longer distances.2

Another thing you should watch out for is your stride. If you’re just recovering from shin splints and you’re looking forward to getting back to running again, it’s important to start with a short stride first, preferably for two weeks.3 A shorter stride allows your running motion to become more efficient and makes your feet land softer on the ground as well.4

In relation to your running technique, your shoes also play an important role in preventing shin splints. If you tend to over-pronate, you should wear motion-control shoes to help correct your technique. If your shoes have logged more than 300 miles, now is a good time to replace them with new ones to help maintain proper form.

Build Your Strength Gradually and Watch Where You Run

When you’re running, you may be tempted to make the most out of your session by pushing as far as you can. This practice isn’t recommended because increasing your intensity sharply without proper rest can lead to shin splints and other injuries. To build your strength, follow the 10 percent rule: increase your distance by 10 percent every week to gradually strengthen your legs.6

Don’t Forget to Rest Adequately

Rest is a crucial component because it allows your muscles to recover and repair, thereby helping improve strength and endurance. When you first start, it’s important not to run two days in a row to limit impact on your bones and muscles.7

MORE ABOUT SHIN SPLINTS

Shin Splints: Introduction

What Are Shin Splints?

Shin Splints Symptoms

Shin Splints Causes

Get Rid of Shin Splints

Types of Shin Splints

Shin Splints Treatment

Shin Splints Exercises

Shin Splints Prevention

Shin Splints Diet

Shin Splints FAQ

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