How To Prevent Shin Splints When Walking
“Shin splints are one of those injuries that people tend to dread. They don’t hurt at first, but after a few steps they start to burn and become painful enough to notice. And once they get bad enough, it’s hard to walk around without experiencing pain. In this article we’ll talk about how to prevent them so you won’t have to deal with that problem later on down the road.
The main thing to remember when dealing with any kind of overuse injury (including shin splints) is that if you haven’t been injured before, then there isn’t much reason for your body to know what to do when it gets overloaded like that. We’ve all had our share of aches here and there, but the difference between “”normal”” discomfort and true injury is usually just based upon intensity and duration. If you feel soreness or tightness, chances are you should take a break until the feeling goes away. But if you’re not sure, the best bet would be to contact someone who knows more than I do about these things.
However, since shin splints are an overload injury, it is important to reduce the amount of high-impact exercise you’re doing in order to allow the tibia to heal. The idea is to lessen impact stress by allowing muscles time to strengthen themselves so they aren’t as susceptible to injury. It also allows the bones to build up strength and resilience so they can withstand higher impacts later on down the road. Swapping some of your running or walking workouts with biking or swimming can be a good way to help keep the injury from worsening while still maintaining fitness.
If you find yourself suffering from shin splints often, try reducing the number of times you run or walk per week. Instead, focus on cross training activities such as cycling, hiking, swimming, or even yoga. Take shorter walks instead of long ones. Make sure you’re getting plenty of rest each day, too. Your body needs recovery time in order to repair itself properly.
Also consider using ice packs or heat pads during activities where you may experience shin splint discomfort. This will decrease inflammation levels and promote healing.
Finally, make sure you’re eating healthy foods that provide proper nutrition and energy. Also avoid smoking because it causes blood vessels to constrict and reduces circulation. These factors can lead to poor recovery and cause further damage to already damaged areas.
Now let’s move onto protecting your shins.
Protecting Your Shins
When you hear the term shin guard, you probably think of something that protects against baseballs or kicks from soccer players. However, shin guards can actually be used for protection against other types of sports injuries as well.
Shin guards are generally made out of lightweight nylon and come in different sizes depending on the sport you play. For example, basketball players need smaller shin guards whereas football players require larger ones due to their longer legs. A good rule of thumb when choosing a size is to measure the distance from the top of your foot to the bottom of your calf. Then simply choose a size accordingly.
Other features include mesh panels which allow air flow and moisture wicking materials that remove sweat quickly. Some models have straps that wrap around your ankles to provide extra support. Others use plastic strips that go across the tops of your feet. All of these options work equally well. Just look into which style works best for you before making a purchase.
And lastly, always make sure that your shoes fit correctly. You want to ensure that your socks line up perfectly with the upper of your shoe. Otherwise, no matter how snug your shoes are, your socks may slip around and rub against the inside of your shoe, causing additional friction and pressure on your lower leg.
Now that you’re equipped with information on preventing shin splints, why not put it to practice next time you lace up? Remember, if you ever develop shin splints, ice packs/heat pads, cross training, and diet can be helpful in relieving symptoms. So don’t hesitate to give them a try!
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