Avoid shin pain during your workout with these effective tips

Shin splints, or Medial Tibial Stress Syndrome (MTSS), describe the pain that develops along the inner edge of the shinbone. This pain is often caused by inflammation of the muscles, tendons, and bones around the tibia. Shin splints commonly occur after a sudden increase in activity, but they can also be due to issues with the arches of your feet. Fortunately, there are several ways to prevent this discomfort.

1. Update Your Footwear

Runners frequently experience shin splints due to the high impact their legs endure. Studies show that improper foot support, especially in cases of over-pronation, can increase the risk of shin pain. Wearing supportive shoes that provide adequate stability is crucial. Even if it means replacing an old favorite pair, your legs will benefit in the long run.

Those with flat feet may consider orthotic inserts for added support. Inserts help keep your foot and ankle aligned, reducing stress on your legs and minimizing the risk of shin splints.

2. Run on Softer Surfaces

Changing workout locations is common, but running on hard surfaces like sidewalks can increase impact on your legs, leading to overuse injuries. Opt for softer surfaces like tracks, grass, or even sand, which help absorb shock and reduce the impact on your lower legs.

3. Warm Up Before Exercise

Warming up your muscles before working out can help prevent injuries, including shin splints. Consider adding these exercises and stretches to your warm-up routine:

• Jumping jacks
• High knees
• Lunges
• Side shuffles
• Backpedaling
• Squats
• Leg swings
• Calf stretches

A proper warm-up helps prepare your muscles for more intense activity.

4. Gradually Increase Activity

Shin splints often result from a sudden increase in activity intensity. When starting a new workout routine or increasing your exercise level, make gradual adjustments to allow your body to adapt and prevent shin splints or other injuries.

5. Focus on Proper Form

Incorrect form can strain muscles and lead to shin splints. If shin pain persists despite these tips, consider having your form checked by a sports specialist or physical therapist. They can help identify and correct any technique issues, reducing your risk of injury.