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. Sneakers.