Shin Splints

  1. Strengthen your calf muscles with exercises: Toe raises can help build the shin muscles and improve their flexibility so you can overcome shin splints.  Try writing the entire alphabet with one foot lifted in the air.  Repeat with other foot.
  2. Replace old shoes: Shoe cushioning is exhausted every 400-500 miles, often long before the soles or uppers show wear. But these old, dead shoes can contribute to shin splints, as well as foot and leg fatigue.   You may consider a more supportive foot bed as well, the staff at Fleet Feet can discuss this option with you.
  3. Alternate running days: Run only every other day until the pain disappears.  Try walking if running is too painful.
  4. Ice: Ice your shins every night for 20 minutes and always ice after your workout.
  5. Warm-up before going fast: Warm up walking at an easy pace for ten minutes before you begin any running.
  6. Stretch after warming up: Stop and do your stretch routine, especially the legs, after your warm-up.
  7. Slow or stop if you feel shin splint pain: If the pain does not go away quickly at a lower speed, end your run. 

Hopefully the pain of shin splints will never enter your running career, but if they do, you now have the best tips to relieve them!  Next week- more on injuries and the best treatment plan.

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