Running can be a great way to stay in shape, but it can also be the cause for many injuries.  One of the most common running ailments, especially for new runners are shin splints.   Here are a few tips to keep in mind

1. Stretch your calves and hamstrings.

The tighter your leg muscles, the more chance you have of developing shin splints.  Be sure to stretch your calves and hamstrings before starting your run.

2. Avoid sudden increases in physical activity.

For beginner runners especially, it can be tempting to try to blast out longer distances or run faster than your body is used to.  Sudden increases in activity can add extra stressors to the leg muscles, eventually leading to shin splints.  To avoid this, gradually increase your speed and distance and include rest days between running days.

3. Exercise on softer surfaces when possible.

The amount of force your muscles have to absorb will have an effect on the level of fatigue and overuse you expose yourself to.  Consider starting out on softer surfaces.  If you’re an outdoor runner, consider trails with grass or dirt surfaces, or outside synthetic tracks or fields.  Treadmill running also allows for a softer surface, ideal for beginner runners.

4. Strengthen your foot and the arch of your foot.

Weakness in the muscles of the lower leg and foot can lead to shin splints.  A great way to strengthen these muscles is to move a towel away from your body and back using your toes.  This will help to strengthen your arches. Check with your physical therapist for other recommended strengthening exercises.

5. Strengthen your hip muscles.

It may be hard to believe that your hip strength can affect your shins, but the more your other leg muscles can absorb the shock and pressure from running, the better off your shin muscles will be.

6. Buy new athletic shoes that are right for you.

Not all shoes are created alike.  Each pair has special features and an individual fit.  You can work with your physical therapist to determine which fit and features are right for your gait.  This is very important as ill-fitting shoes can have a detrimental effect to your running ability.  Depending on how often you’re hitting the pavement (or treadmill) you should consider replacing your running shoes every 6 months to a year.

8. Have your running and jumping technique analyzed and corrected by a physical therapist.

Lastly, consider having your technique analysed.  Often there are minor adjustments that can be made that can make a huge difference in how your body absorbs the shock from your run.  Checking with your Physical Therapist will allow you to get an expert analysis of your technique and they will also be able to determine if you have any weak or tight muscles and how to strengthen or stretch where needed.

Don’t give up!  Starting a new fitness regimen can be difficult and tricky, facing possible injury can stop a new runner in their tracks.  Make sure to take the proper steps to ensure you start your running practice safely and slowly.  Looking for help?  Send us a note and we can chat about getting you running ready!