Last week, I presented a video and discussed the difference between shin splints and stress fractures. That video reviews in detail the differences, which is really important because the treatment is so different and it’s possible for shin splints to lead to a stress fracture if not treated properly.
One of the root causes of shin splints is a muscle imbalance in leg with calf muscles being much stronger than muscles that surround the shin (tibia). Because these muscles are under developed with beginner runners and athletes like weight lifters who try to run, shin splints are very common.
The following video provides 3 easy exercises that should be regularly completed to help prevent shin splints.
Other strategies to help prevent shin splints include:
1) Avoid or at least minimize running on hard surfaces, instead opt for softer surfaces like crushed gravel or well worn dirt trails.
2) Run in shoes that aren’t worn down. The general rule of thumb is to replace running shoes between 350 – 500 miles. Take a look at the soles and if they’re showing signs of wear, replace your shoes. Even if the soles aren’t worn down, the inserts inside will be after about 350 – 500 (tops).
3) Give yourself enough time to recover from long and/or hard workouts. Go easy and try to stay on softer surfaces after putting a lot of stress on your legs.
4) Stay at a healthy weight. This will also help avoid or minimize many other running related injuries to the knees, hips, back, etc.
The following video is a short view, but I’m sure you’ll find it to be very informative with exercises you can start doing immediately.
The Difference Between Shin Splints & Stress Fractures