How to Run with Shin Splints: Prevention and Management
Shin splints cause pain along the shinbone from running too much or too hard, but you can manage it and keep up your cardio workout with smart steps.https://www.bangkokhospital.com/en/bangkok/content/shin-splintshttps://www.mlpt.com/running-after-40-how-to-stop-shin-splints-before-they-stop-you/
When pain hits during running, stop right away and rest for one to two weeks to let your shins heal.https://www.mlpt.com/running-after-40-how-to-stop-shin-splints-before-they-stop-you/https://www.bangkokhospital.com/en/bangkok/content/shin-splints Ice the area for fifteen to twenty minutes two or three times a day, and use a compression bandage to cut down swelling.https://www.mlpt.com/running-after-40-how-to-stop-shin-splints-before-they-stop-you/https://www.bangkokhospital.com/en/bangkok/content/shin-splints Elevate your legs when you can, and switch to low impact cardio like swimming, biking, or an elliptical for your cardio workout while you recover.https://www.mlpt.com/running-after-40-how-to-stop-shin-splints-before-they-stop-you/https://www.runnersworld.com/health-injuries/a69607702/shin-splints-guide/
Foam roll your shins, calves, and arches several times a day to loosen tight muscles and fascia.https://www.triathlete.com/training/injury-prevention/prevent-fix-shin-splints/https://www.runnersworld.com/health-injuries/a69607702/shin-splints-guide/ Stretch your lower legs regularly, and try simple moves like tracing the alphabet with your toes or walking on your heels for thirty seconds at a time.https://www.bangkokhospital.com/en/bangkok/content/shin-splintshttps://www.runnersworld.com/health-injuries/a69607702/shin-splints-guide/ Pain should ease in about two weeks before you ease back into running.https://www.bangkokhospital.com/en/bangkok/content/shin-splints
To prevent shin splints and keep running for loosing weight or cardio, follow the ten percent rule: never boost your weekly running distance by more than ten percent.https://www.mlpt.com/running-after-40-how-to-stop-shin-splints-before-they-stop-you/https://www.triathlete.com/training/injury-prevention/prevent-fix-shin-splints/https://www.runnersworld.com/health-injuries/a69607702/shin-splints-guide/ Warm up with dynamic stretches, not static ones, and run on soft surfaces like trails or treadmills instead of hard roads.https://www.mlpt.com/running-after-40-how-to-stop-shin-splints-before-they-stop-you/
Pick the right running shoes for your foot type, like stability shoes if you overpronate, and swap between two pairs to spread out the wear.https://www.mlpt.com/running-after-40-how-to-stop-shin-splints-before-they-stop-you/https://www.triathlete.com/training/injury-prevention/prevent-fix-shin-splints/