How To Avoid Shin Splints And Stress Fractures
Perhaps the most common injuries among runners, particularly for beginners, are shin splints and stress fractures. Shin splints, which are also called tibial stress syndrome, refer to pain in the shins (tibia), often due to recent changes in frequency and intensity of an individual’s training. They are the result of overworked muscles, tendons, and bone tissue. Stress fractures in the leg are often considered the next step beyond shin splints, as stress fractures occur due to repeated stress on the bones in question. Thus, when a runner has shin splints and continues to run, they are putting themselves at an increased risk of stress fractures. Both of these injuries are incredibly painful and can stop an individual’s running routine in its tracks if left unchecked.
Stretch And Warm Up
Most trainers and other health professionals, particularly physical therapists and those involved in sports medicine, will cite the importance of warming up before any workout. This even includes running at a leisurely pace! Take ten minutes to stretch before a run to get the blood flowing. Taking off at a run without walking and stretching starts your muscles up from a stiff and cold state, increasing the chances of injury. In addition to pulling a muscle, runners can easily develop shin splints and stress fractures if they repeatedly skip their stretching prior to a run. Ideally, fit in a little bit of walking after the stretching session but before the run. This shouldn’t take longer than five minutes.
Wear Appropriate Footwear
Many individuals may not realize this, but footwear is incredibly important when it comes to avoiding shin splints and similar running injuries. Of course, no one should run in heels, dress shoes, or anything other than sneakers, but many forget about what criteria makes for an appropriate running shoe beyond this. The best piece of advice, of course, is to visit a specialty running store, where they observe each customer’s stride and recommend a type of running shoe from there, such as stability, motion control, and cushioning shoes. There are differences regarding the amount of support as well as where the support is located in each type of shoe, suited to different types of runners.
Beyond this, however, the age of the shoe also comes into play. Even shoes that look as if they are still good quality could have worn out on the inside and not be providing the same amount of support as they did when first purchased. The time it takes for the shoes to degrade depends on the amount of running an individual does, how well they take care of their shoes, as well as what surface they typically run on. Pavement, for example, is harder on the shoes than the softer ground of a packed trail. The recommendation for replacing running shoes is after three to five hundred miles, though each shoe should be watched for wear and the ultimate decision should include those observations.
