Preventing Shin Splints and Outlook for Shin Splints
It can be difficult to prevent shin splints, however, there are ways you can reduce the risk of developing the condition or worsening your condition. Some of these things include:
- Wear supportive shoes whenever: Running shoes should be replaced every 300 miles. Consider wearing orthotic inserts that support your arches. Visit a running shoe store and talk with an expert on how they can help match your foot type with a proper running shoe or orthotic. It may also help to talk with a pedorthist. A pedrthist is a specialist in using shoes and other footwear to solve problems related to your lower legs and feet.
- Start slowly and increase your activity level and intensity over time. Avoid sudden increase activity. Use the 10% rule as guidance, do not increase more than 10% per week in activity. For example if you run 10 miles total in a week, you should only add 1 mile to your total mileage the following week.
- Ensure you stretch your muscles before exercising, to warm them up.
- Ensure you text between activities to give your muscles and bones time to heal.
- Avoid surfaces that are hard, hilly or uneven when you are running. If you run often, consider adding low-impact exercises to your exercise program to give your legs a break for the stress of running. Consider cross training and taking days off.
- Use pain as your guide. If you are noticing shin pain, take it as a sign for you to reduce your activity level until this improves. Do not try to push through pain.
Shin splints is usually no cause for alarm. Most people who have shin splints recover after taking time off from sports and activities. In most cases your pain will go away after giving your leg time to heal, usually I. Three to four weeks. Most people can resume their activities once they fully recover. It takes longer to recover from stress fracture, so it’s best to treat shin splints early.