Shin Splints Prevention and Recovery For Running

I have chronic problems with shin splints and I have seem a wealth of suggestions on how to prevent them. How do I deal with them?

  1. If you are worried about shin splints, do not run more than 10-15 minutes per week at first. Yes, that little. Use other means of non-impact exercise to stregthen the muscles in your leg, such as an elliptical orbiter or riding a bike.
  2. Make sure your running shoes are appropriate for your feet and arches. For instance, if you are prone to over-pronating, you should have a motion contol shoe designed to prevent over pronation while running.
  3. Gradually increase your weekly running, substituting 10 minutes of cross training with 10 minutes of incremental running.
  4. If you feel the beginning of any shin splint aching in your legs, reduce or eliminate your running but continue your cross training.
  5. Keep in mind that if you do get shin splints, there is no cure, there is nothing you can do but to stop running. Hence why it is better to be overly conservative as you ramp up your running time.
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Slow and steady wins the race against shin splints. Another way to avoid them is to not let your legs get out of shape to begin with, but everyone has to start somewhere. Good luck.

January 24, 2007 | by Admin

How to Determine What Kind of Arches Your Feet Have

Earlier we showed you how to measure the size and width of your feet, but we neglected to demonstrate how to go and determine an equally important aspect of buying a running shoes; how to determine what kind of arch you have and what the appropriate type of support you need from your running shoes.

The process is simple. Get a white sheet of paper, even some torn from a notebook or excess printer paper will do. Lay the paper on the ground. Now fill a pot with water and dip your feet in it. Apply your feet to the white sheet of paper and compare the impression it leaves to these images.

If you have a high arch, it will look more like the image on the left. If you have a flat or low arch, than it will look like the image on the right. If your foot imprint is close to an average of the two images, than you have a neutral arch.

Doing this I found out what I already knew which is that I happen to have high arches and need a lot of support in my running shoe.

January 17, 2007 | by Admin