How do you Prevent Shin Splints?
No one wants shin splint pain, so the goal is always to prevent shin splints from happening in the first place. Fortunately, the way to prevent shin splints is basically the same as treating them. Learn how you can get immediate relief and healing in just two steps.
Heal And Prevent Shin Splints
Immediate Relief With Ice, Compression & Cushion
Whether you’re trying to heal or prevent shin splints, the the treatment and prevention is virtually the same.
Begin with Icing the shin area to reduce shin splints pain and swelling can be very helpful. You should try to do it for 20-30 minutes every three to four hours. It is a good idea to do this for two to three days or until the shin splints pain is gone.
In addition to icing compression and cushioning will help to bring immediate relief. Once your shin splits are gone, these same devices can help to prevent future bouts.
A quality shin splints compression sleeve provides compression forces and supports the lower leg muscles and soft tissue. It helps stimulate circulation and keeps your muscles warm which helps to control the fluid build-up in the muscle.
Designed by medical professionals, the Cho-Pat® Shin Splint Compression Sleeve applies gentle compression and support for the lower leg muscles and soft tissue while it promotes circulation and warmth which controls fluid build-up and enhances healing. Two foam core straps act as shock absorbers reducing micro trauma to the tendons and other soft tissue and help maintain the device in the proper position. Use the compression sleeve alone or with other forms of therapy to provide effective relief.
It is important to listen to your body and act accordingly. If you continually experience shin splints, the Cho-Pat Calf Compression Sleeve is a highly effective tool for alleviating shin splints pain when exercising.
Another way to help heal or prevent shin splints is to cushion the heel strike impact with use shoe inserts like Tuli’s Heel Cups. Podiatrist developed Tuli’s Heel Cups has a patented, multi-cell, multi-layer “waffle” design which absorbs shock and returns impact energy just like the system naturally found in your feet. When you walk or run, Tuli’s Heel Cups’ waffle construction design bears down and rotates with the normal motion of the foot to absorb the shock. And just like a spring, Tuli’s Heel Cups returns that energy back for maximum comfort and performance. Tuli’s Heavy Duty Heel Cups are specifically designed to provide maximum protection in athletic shoes and cleats.
Prevention and treatment of shin splints always begins with supportive shoes. Flip flops and often dress shoes or heels do not deliver the type of heel strike cushion or arch support that is needed to keep your shins healthy. The best shoes for avoiding shin splints are low-heeled shoes with good arch support and shock absorption. A shoe insert like Tuli’s Gaitors can be added to provide additional shock absorption and arch support and ensure that your everyday foot mechanics are operating under ideal conditions. Running shoes typically lose most of their cushioning after 400 miles or about 3 – 6 months, so replacing athletic shoes regularly will also help prevent shin splints.
Your calves are very important to the health of your shins. If you have an imbalance in calf muscle strength, it often manifests itself in shin splints or a calf strain. By stretching your calves daily and increasing your calf flexibility, you can dramatically reduce your risk of a muscle imbalance injury like shin splints.
Medi-Dyne’s ProStretch has been proven to provide a deep stretch and strengthening that increases flexibility along the entire lower leg chain of muscles, delivering the long-term flexibility needed for a lasting shin splint treatment and prevention. ProStretch allows you to safely and gradually stretch your leg muscles, putting you in control of the level of stretch.
Providing a safe, effective, easy-to-use method for performing targeted exercises that stretch and strengthen the hamstrings, calf, Achilles tendon, feet, toes; ProStretch is the go-to choice for shin splint treatment is the hallmark of ProStretch. That’s why ProStretch is the #1 Choice of professional athletes, physical therapists and athletic trainers.
It is also helpful to add strength training to your flexibility exercises. Toe raises and leg presses are a good place to start, but a complete program that targets all four planes of ankle motion and works all of the supporting muscles, is even more effective way to prevent shin splint pain. As always, if you believe you’ve injured your shins or if your shin splints persist, it is always best to be examined by a physician.