shin splints

Avoid shin splints as you get back into your running routine this time of year

by Sports Therapy And Rehabilitation, May 8, 2017

With temperatures right in the sweet spot, now is a perfect time of year to get outside and pick up your running routine again. For some of you, this could mean strapping on your running shoes for the first time in a few months, and that could put you at risk for injuries like shin splints.

Shin splints typically arise after any sudden changes in physical activity, such as altering the duration, frequency or intensity of your workout. Runners are at the highest risk of developing shin splints, but they can occur in athletes of any sport that requires lots of running. People with flat feet or high arches are also at an elevated risk for shin splints.

What happens in these situations is the muscles, tendons and bone tissue surrounding the shinbone become overworked and inflamed by this repeated activity. In turn, this causes pain along the border of the shinbone that can be sharp or dull, and it may get worse during or after any type of physical activity.

Here are some tips to help you prevent shin splints from developing:

  • Always wear properly-fitting shoes, especially while running or working out; go to a physical therapist or a specialty shoe store to have your gait analyzed, which will help you determine which shoes are best
  • Slowly and gradually build your fitness level and be careful not to overdo it
  • For the avid runners, try integrating some cross-training into your exercise routine like swimming or biking to reduce pressure on your legs
  • Barefoot running may also help, but be sure to follow a transitional program before starting up

If you’ve recently noticed any of the symptoms of shin splints or are concerned with your risk, Sports Therapy And Rehabilitation can help. Contact us at 202-223-1737 or e-mail and schedule an appointment today, or click here for more information on shin splints.

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