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No More Shin Splints While Running With These 3 Exercise Tips

Updated: Dec 13, 2019



Do you get shin splints every time you run? Shin Splints and running is a "terrible" combination that sprinters need to stay away from but they can’t seem to avoid because it is part of the sport. This without a doubt is excruciating experience. So, if you want to get rid of those nast shin splints and intend to keep your active lifestyle, do read on.


What are Shin Splints?

Shin splints are injuries that both an amateur sprinter or a PRO long distance runner can get. Shin splints ruin training and running. This can slow down a sprinter because of the constant pain that is feld on the logs. It is actually called as Tibia Stress Syndrome or MTSS. However, they are normally known as shin splints because of its location.


FYI: Shin splints are common among runners, gymnasts, ballers and dancers.

What are the Symptoms?

Try not to overlook early side effects of shin splints. Whenever overlooked, they can turn out to be additionally crippling and cause you troubling pain. Significant manifestations include:

  • Burning lower leg pain

  • Throbbing sensation after running

  • Pain along the shinbone or behind it

  • Dull ache in front of the lower leg

  • Pain that you feel during the exercise

  • Muscle pain

  • Soreness along the inner part of the leg

  • Pain on either side of the shin bone


What are the Known Causes?

It isn't just about running. Be that as it may, sprinters are MORE inclined to get this injury. Sometimes you get too excited to run that you forget to stretch before exercise. Getting too eager to run or exercise is the real reason for shin splints for amateur sprinters. Don't simply go on running without appropriate stretching. Running is not simply "running". This mindset can definitely cause injuries. PRO runners build mileage and train consistently. After some time, you will fortify your leg muscles and make it less prone to injuries.


3 PRO Tips to Prevent Shin Splints

You can prevent shin splints with these 3 workouts:


1. Calf Raises

One method prevent shin splints braces is through reinforcing your lower leg muscles. The calves are the biggest muscles in the lower leg. They help settle the tibia. They promote leg stability. Having solid calves adds speed to your running and gives you appropriate running structure.



HOW: Raise one heel as high as possible and pause for 3-5 seconds then slowly lower your legs down flat on the floor. Do 12-10-8 on each leg. To level up this exercise, do single leg calf raises instead.

2. Heel and Toe Walk

This activity fortifies the lower leg muscles and improves balance. It is walking in exaggeration. It is also called heel walk. Put your heel in front of your other foot’s toe. Exaggerate the heel raising and ankle movement. Walk slowly from one point to another. To better illustrate you can watch this video.



3. Heel Drop

Heel drops strengthen your muscles on the calf muscles by making contact. You do this by standing with the ball of your feet on a step. You can also use a stepper or the first step of the stairs. Then shift your weight to the other leg on tip toes. Do not bend your knees. Lower your heel and repeat the process on the other leg.



Extra Tips:

  • Tape your shin supports appropriately. In the event that you don’t know how to tape them, you can ask your doctor to help you.

  • Wear cotton compression socks or calf sleeves to help your legs in the exercise. Compression is beneficial for the muscle.

These 3 PRO tips can make a difference in your lifestyle. Strengthen your legs so that you can avoid injuries while doing sports. For more information about cotton compression socks click here.

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