The Ultimate Runners' Guide to Preventing Shin Splints

The Ultimate Runners' Guide to Preventing Shin Splints
You've just started your morning run and you're feeling great. The cool breeze hits your face as you make a turn on the pavement. All of a sudden, you feel an excruciating pain in your shins that make it unbearable to run. Unfortunately, you're suffering from a very common running injury in which more than 3 million people in the United States suffer from every year according to FastMed. These painful injuries are called shin splints. 

The Ultimate Runners' Guide to Preventing Shin SplintsWHAT ARE SHIN SPLINTS?
Shin splints are a mild to severe pain in the shin that is usually caused by overuse of the muscles tendons and bone tissue. and typically occur when running on hard surfaces. People who usually experience this have just recently changed/intensified their workout routines. Symptoms of shin splints include intensified pain when touching a sore spot, throbbing or razor-like pain and pain that occurs both during and after exercise. 




HOW TO PREVENT SHIN SPLINTS
Luckily, there a few ways to prevent yourself from getting painful shin splints. Some ways include wearing the right kind of shoes, stretching before and after your workout routine and giving yourself enough rest and recovery time.

1. WEAR THE RIGHT RUNNING SHOES
Picking the right running shoes can be difficult, but knowing the type of arch on your foot will help tremendously. The arch of your foot will change how much support your feet will need in a shoe.

The Ultimate Runners' Guide to Preventing Shin Splints


High Arch. If you have a high arch, you typically walk/run on the outsides of your feet and don't flex much. Therefore, a Neutral shoe will be the perfect type of running shoe for you. The cushion of a Neutral shoe will support your arch well by guiding lateral pressure inward.


NEUTRAL shoes available at Rogan's Shoes:
The Ultimate Runners' Guide to Preventing Shin Splints
The Ultimate Runners' Guide to Preventing Shin Splints
The Ultimate Runners' Guide to Preventing Shin Splints
The Ultimate Runners' Guide to Preventing Shin Splints

Normal Arch (medium). For people with normal arches, their feet a bit flexible and their ankles roll inward with every step (pronation). Stability shoes feature midsole technology and arch support that help stabilize the inward flex that people with normal arches have. 

STABILITY shoes available at Rogan's Shoes
The Ultimate Runners' Guide to Preventing Shin Splints
The Ultimate Runners' Guide to Preventing Shin Splints
The Ultimate Runners' Guide to Preventing Shin Splints
The Ultimate Runners' Guide to Preventing Shin Splints

Flat Arch (low).  If you're looking at your foot and asking yourself "What arch?" then you more than likely have a flat arch. You're feet are super flexible and they angle inward so much which results in a very small or no arch. People with no arches should wear a Level 5 Stability (Motion Control) shoe to provide maximum support for your feet. 

LEVEL 5 STABILITY (MOTION CONTROL) shoes available at Rogan's Shoes: 
The Ultimate Runners' Guide to Preventing Shin Splints
The Ultimate Runners' Guide to Preventing Shin Splints
The Ultimate Runners' Guide to Preventing Shin Splints
The Ultimate Runners' Guide to Preventing Shin Splints

2. STRETCH BEFORE AND AFTER RUNNING
The Ultimate Runners' Guide to Preventing Shin Splints
We're not talking about any kind of stretching. We're talking about toe raises. They are super easy to do and increases your anterior tibialis muscle strength, which will help prevent shin splints.

Here's the instructions from www.verywellfit.com on how to accomplish a toe raise:
1. Stand on the edge of a step with your toes hanging off the edge.
2. Hold on to something like a chair or wall to maintain your balance.
3. Extend your toes over the edge of the step as far out as possible.
4. Pull your toes toward your shins for as long as you can hold them (make sure you feel the contraction in your shins). 
5. Release your toes and slowly lower them to the beginning position.
6. Repeat the steps with your left foot.
7. Do two to three sets of 10 repetitions on each side.

The Ultimate Runners' Guide to Preventing Shin Splints 3. REST AND RECOVER
If you aren't used to running and start training, you should schedule some rest time by not running two days in a row. To prevent injuries like shin splints from occurring, you need to give your body, especially your legs, some time to rest. This will reduce the tension on your muscles, joints and bones. Although we recommend not running on your recovery days, you can still get a work out in instead of taking the day off. Swimming and biking are both low-impact cross-training activities which will help your body rest, but still give you a full workout.

Other sources: https://www.roadrunnersports.com/rrs/content/choosing-running-shoes

What type of foot arch do you have? Do you wear the right shoes? Let us know in the comments below! Don't forget to connect with us on FacebookInstagram, and Twitter for more daily shoe news! Always feel free to contact us if you have questions or concerns.

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  1. I loved the post, keep posting interesting posts. I will be a regular reader…

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