4 Ways to Avoid Shin Splints during A Rigorous Workout Routine
Hard exercise can result in stress in various parts of the body and can lead to back pain, hip pain and shoulder pain. This is why it is so important to prepare yourself before starting an exercise regime.
Another common injury of hard exercise is shin splints. This injury often results in pain in the fronts or backs of the lower legs. Below are 4 of the best ways to prevent shin splints.
1. Increase Workout Intensity Levels Gradually
Doing too much too soon might result in you overusing your leg muscles and developing shin splints.
The exercises that you perform should be suited to your current fitness level. If you’re preparing for a marathon, give yourself enough time to train and try increasing the miles that you run gradually.
Allow plenty of time to rest in between workout sessions to let your muscles recover. Pain and muscle fatigue may be especially prevalent in the beginning stages of any workout routine, so listen to your body.
2. Get Proper Workout Shoes
Athletic footwear that doesn’t fit well or isn’t suited to your physical activities can lead to the development of shin splints.
Your running shoes should be sturdy enough to give all areas of your foot adequate support while still being comfortable enough to wear.
Go to a running specialty store and ask an expert to help you pick out the right pair of shoes.
If your feet pronate or hit the ground irregularly in some other way, specially made shoe inserts may prevent shin splints. You should also consider ordering custom-made footwear if your feet are unusually wide or narrow.
3. Do Some Additional Exercises
There are a few additional exercises that you can try doing to avoid getting shin splints. Active.com suggests standing with your heels together and toes pointed outward as you raise up to your toes slowly and lower yourself back down after 10 seconds. You’ll want to repeat this exercise 10 times for the best results.
You can also try doing the exercise with your big toes together and heels far apart from one another. Other useful exercises include one-legged bridges and performing toe curls while standing on a towel.
4. Decrease Inflammation
Following a tough workout, your muscles will likely be sore with some inflammation, and this inflammation can exacerbate shin splint symptoms.
Applying ice to your shins for 20 to 30 minutes at a time is one of the best ways to reduce inflammation. Elite athletes are known to immerse themselves in ice baths, and this could work for you as well in preventing or treating shin splints.
Taking prescription or over-the-counter anti-inflammatory medications may also be beneficial. You can even try increasing your calcium, vitamin D and vitamin K-2 intakes to alleviate inflammation in your lower legs.
You can also use natural anti-inflammatories to help reduce the inflammation pain. Two very good choices are curcumin (found in tumeric) and Cerule Cyactiv.
Additionally, going on an anti-inflammatory diet can help reduce pain and discomfort.
Include more vegetables and salads in your daily meals. Drink alkaline juices made with cucumber and celery. Remember always to use real food and ingredients. This is also the very root of a healthy lifestyle which will give you a good start to whatever exercise you undertake.
Avoiding shin splints is possible if you take the right precautions to keep yourself safe. If you do end up getting shin splints, you can always seek chiropractic care from a chiropractor in your area.
Post by Expert Author Hannah Whittenly