How to Prevent Shin Splints and Other Running Injuries
Want to prevent shin splints and other running injuries? You need to look at your training schedule! After all, improper training is the cause of about 56 percent of running injuries each year, reports Jason Fitzgerald, a 2:39 marathoner and USA Track & Field certified coach. Contrary to popular belief, proper running requires proper technique—similar to the way a football tackle or deadlift requires practice and skill.
According to Fitzgerald, there are three general methods that can help you prevent injury: Avoid repeated use of the same part of the body and add variety to your training and distances, practice proactive recovery by adjusting your workouts by how you’re feeling day-to-day, and perfect your running form by counting your steps, avoiding over-striding, and standing up tall.
Running injuries, even with proper precautions, can still occur in many runners. If you are suffering from a running injury see one of our trained running podiatrists. Our team will provide you with quality treatment and assist you with all of your foot and ankle concerns.
What are Shin Splints?
Shin splints refers to shin pain related to running injuries. When the pain is related to your bone, this injury is also called medial tibial stress syndrome. It’s caused when you put too much stress on the inside of your tibia bone. At first, that leads to swelling. Then, over time, it can lead to small stress fractures. And, at any stage of this running injury, you’ll experience shooting pain along y our shin that’s worst when you run. But, even though your pain may improve when you’re not running, your injury could still be getting worse, so it’s important to seek treatment the first time you notice discomfort.
How to Prevent Shin Splint and other Running Injuries
Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.
Prehabilitation to Prevent Shin Splints
New research shows that rehabilitation can prevent shin splints and other injuries. But what is rehabilitation? This is a type of training that prepares your body for major stress. In the case of running, that means focusing on strength training.
Specifically, it means strengthening the muscles that support your runs. Before they get hurt. So, if you want to prevent shin splints, building calf, hamstring and quad strength can take the pressure off the front of your leg. Then, focusing on other causes of running injuries will continue to keep you safe.
What Are Some Causes of Running Injuries?
– One cause of a common running injury is called iliotibial band syndrome.
– Plantar fasciitis is also another common injury.
– Stress fractures can occur from overtraining, lack of calcium, or even your running style.
Best Ways to Prevent Shin Splints and Other Running Injuries
– Wear footwear that fits properly and suits your running needs.
– Running shoes are the only protective gear that runners have to safeguard them from injury.
– Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
– Stretching keeps muscles limber, this will help you gain better flexibility.
Not able to prevent shin splints, and wondering if you can keep training through this injury? Here’s the story: it’s a really bad idea. If you train through the pain of shin splints, you could develop a stress fracture. Plus, since your body may move differently to take pressure off those tender shins, you could develop other running injuries. As such, you should stop training as soon as you notice shin pain, until it’s clear what injury you’re dealing with.
Then, if you have any questions, please contact one of our offices in Spring and Tomball, TX. We offer the newest diagnostic and treatment technologies for all your foot and ankle injuries.
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