How To Avoid Shin Splints And Stress Fractures

Step It Up Gradually

Another primary reason runners develop shin splints and stress fractures is because they often attempt to do too much, too soon. This applies to both beginners and seasoned runners. If you are starting to take up running, try speed walking for more of the distance than running. Additionally, don’t try to push your body to the point of collapse when it comes to distance. As well, for those who have been running for a while, it is important to increase the intensity and distance of a run slowly. Jumping from two miles a day to five miles a few days or so later is a recipe for developing shin splints before you realize what’s happening. Try running the same distance for a couple of weeks before increasing it, and when you do extend the distance, do so in shorter increments, such as a half mile or mile.

Avoid Pounding The Pavement

When it comes to running surfaces, pavement, such as on sidewalks, is perhaps the worst offender for causing more frequent shin splints and stress fractures in runners, as it puts extra stress on these muscles. This is especially true if an individual runs the same path each day. To minimize the potential for injury, run on softer ground, such as a packed trail through a park, instead. Although running too much or too hard on this softer ground can still result in shin splints, it is still less of a risk than the same running routine on sidewalk pavement. Additionally, vary your running route to balance the stress on your leg muscles. One good tip for this is to run in the opposite direction every so often, even if the route is quite similar.