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How to avoid shin splints from running – tips from running experts

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We all know the incredible feeling of hitting the pavement and letting our feet carry us to new heights. But sometimes, those pesky shin splints can put a damper on our running adventures. Fear not, today we’ll tackle the topic of shin splints with. We’ll provide you with some valuable tips, exercises to keep you shin splint-free.

Ready? Let’s dive in… but oh yeah, always seen actual medical advice if you think you may have shin splints!

The Right Footwear Dance for Shin Splints

Cinderella’s Secret: Find the perfect fit for your feet by visiting a specialty running store. Let the experts analyze your gait and recommend shoes with proper support and cushioning.

Rotation Tango: Don’t be monogamous with your running shoes. Rotate between two pairs to give your feet some variety and prevent excessive stress on specific areas.

Warm-Up Routine Groove

Dynamic Dance Moves: Shake those legs with dynamic stretches before each run. Think of it as a pre-run dance party for your muscles! Incorporate exercises like ankle rolls, heel walks, and high knee marches.

Funky Foam Rolling: Grab a foam roller and roll out those calves. It’s like giving them a massage, but with a twist. Roll slowly and pause on any tender spots.

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Strength Training Jive

Calf Raises: Channel your inner ballerina or superhero and perform calf raises to strengthen those lower leg muscles. Rise up onto your tiptoes, hold for a second, and then lower back down. Repeat for a set of 10 to 15 reps.

Toe Taps: Picture yourself tapping along to your favourite upbeat tune. Stand tall, lift one foot slightly off the ground, and tap your toes rapidly for 30 seconds. Switch legs and repeat.

Mind Your Running Technique: sPosture Perfect: Stand tall and imagine a string pulling you up from the top of your head. Engage your core and maintain a slight forward lean to minimize impact on your shins.

Cadence Shimmy: Increase your cadence (steps per minute) to reduce the impact on your shins. Aim for around 180 steps per minute by taking shorter, quicker strides. Imagine you’re dancing to a fast-paced song!

R.I.C.E Boogie

Rest It Out: If you feel the onset of shin splints, don’t push through the pain. Take a break from running and let your legs heal.

Icy Moves: After a run, give your shins an icy treat by applying an ice pack for 15-20 minutes. It’s like giving them a cool, refreshing dance party.

Compression Rhythm: Consider wearing compression socks or sleeves to improve circulation and reduce swelling. They’re like the trendy accessories for your legs!

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Surface Shuffle

Mix It Up: Avoid running exclusively on hard surfaces like concrete. Incorporate softer surfaces like grass, trails, or synthetic tracks into your running routine. It’s like giving your legs a dance on cloud nine!

Listen to Your Body’s Melody

Take It Slow: Don’t rush into intense workouts or suddenly increase mileage. Gradually build up your running volume and intensity to allow your legs to adapt.

Befriend Cross-Training: Spice up your routine by adding low-impact activities like swimming, cycling, or dancing. It’s like inviting other dance partners to join the shin-splint-free party!

Don’t let shin splints cramp your style, dear runners. With these tips, exercises, and a sprinkle of fun, you’ll

Andy Barr
the authorAndy Barr
Editorial Lead
Andy was late arriving into the world of fitness, running and training. He did not really take up regular gym going until he was in his late 30's. He lost over 7 stone in weight since starting and completed an olympic length triathlon in June 2018. He enjoys playing football, boxing and outdoor running.

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