Four Tips to Help Prevent Shin Splints

With Thanksgiving coming up, you may already be starting your preparations and to-do lists. Why not add one more thing to the list and sign up for a race? Amidst the stresses and busyness the holiday can bring, it may be a great way to get rid of the stress and burn some calories before the big family meal! Check out the 28^th Annual Turkey Trot in Sugar Land, TX happening in the early morning of Thursday, November 28^th, 2013. The race benefits fifteen different causes and includes a free breakfast!

Whether you are an experienced runner or starting from scratch, it is important to take on a challenge like this in the right way to avoid an injury such as shin splints. This is a common injury seen with runners and we have a few tips to prevent this painful problem.

First, dig out your running shoes and take a good look at whether or not they are up to the job. Shoes lose their cushioning and stability over time, so if they are old they may need to be replaced. Ultimately, running shoes should be changed out every 350-500 miles.

Second, to support your feet even further, look into getting a pair of inserts for your shoes. Orthotics, which we can custom make for you at our office, support your arch and can help prevent shin splints. We highly encourage this if you have flat feet.

Third, take it easy. If you are just starting out, or getting back after a hiatus, your body needs a chance to adjust. Increase how fast and how far you run gradually.

Lastly, strengthen your calf muscles outside of running with some strength training. Toe raises while holding some weights and leg presses are exercises that can help avoid shin splints.

If pain in this area seems to recur, or if you have any other foot or ankle pain while running, please don’t hesitate to contact Houston Foot Specialists. Make an appointment with Dr. Jeff Bowman today by calling our office in Houston, TX at (713) 467-8886.