Up until now the leading cause of Shin Splints has been walking and running up a hill.
And although this can still be a huge cause...new research suggests that instead it is the SPEED you're running at that is to blame!
The research also found that running at a faster pace also carries a higher risk of stress fracture compared to running uphill.
NOW we're not suggesting that you need to run slower to help prevent them - instead take on board these tips when running/walking to help prevent shin splints:
- Gradually increase your speed and mileage
- Avoid running on hard surfaces all the time - switch it up with grass / track and give your muscles, joints, and bones a break.
- Factor in rest days - especially when you are starting out. Or mix up your training with other forms of strengthening low impact work such as Pilates / gym work
- Check your running shows provide the right level of stability for your feet and make sure you replace them before they get too worn.
- Incorporate Strength Training to help strengthen other parts of your body which in turn will help take some of the stress away from your shins.
- Is your running form affecting your body - you ideally should land mid-sole and then roll through and push off through the toes.
- Stretch your calves before and after your run or walk. If your calves are tight, massage them using a foam roller. Even five minutes of self-massage after a run can make a big difference. Or treat yourself to a professional sports massage!
As always - if you experience any pain or want help and advice then please contact us directly.