How to Prevent Shin Splints And The Causes to Shin Splints
how to prevent shin splints when walking as a course, has been broken down and listed for you here in way that you will understand it better.
The same method can be used even for basket ball players too, learning how to prevent shin splints when playing basketball is very important because it determines how long and efficient you are going play on both fields.
We also made sure we tackle the question of what are shin splints, we gave a concise explanation of splint shin in an understandable manner.
On the case of how to heal shin splints fast, we noted down some fast good tips and measures to take when you down with such stress.
You may be able to prevent or reduce your risk for shin splints by taking the following steps:
- Wear properly fitted and appropriate athletic shoes. Wearing appropriate shoes for your sport can help prevent shin splints. Shoes that provide good support for playing tennis may not provide the right support for running.
If you’re a runner, have your stride observed at a running store. The staff can help you get a shoe that matches your foot structure and stride. If you have high arches or flat feet, you might need inserts, too.
- Replace your shoes often. If you’re a runner, you should get new shoes every 350 to 500 miles of wear.
Gradually build up your fitness level. Increase your mileage or amount of physical activity slowly each week. That can help strength and loosen up your muscles.
- Cross train. Varying your movements can prevent shin splints. Try breaking up your normal routine with swimming, biking, or yoga a few times a week.
Try shock-absorbing insoles. These may reduce the impact on your shin during exercise.
Causes of shin splints?
Shin splints can occur when you overwork the muscle and bone tissue in the leg by repetitive activity. They often occur after a change in frequency of physical activity. For example, running too many miles too quickly, without letting your body adjust to the training.
They can also be caused by a change in duration or intensity of physical activity. Switching the surface you’re exercising on can also lead to shin splints. For example, you may get shin splints if you’re a runner and switch from running on a soft surface to running on pavement or concrete, or if you’re a tennis player who switches from a grass or clay court to a hard court.
You are more at risk for developing shin splints if the following applies to you:
1. You’re a runner or new to long-distance running.
2. You’ve recently increased the intensity or frequency of your workouts.
3. You run on uneven terrain, concrete, or hills.
4. You’re in military training.
5. You have flat feet.
6. You have high arches.