Running is a great way to stay healthy and fit, but it also comes with a few risks. One of the most common injuries runners face is shin splints. These painful pains are a form of inflammation that occurs on the muscles and tendons that connect the shinbone (tibia) to the anklebone (tarsal), and they come from overuse, particularly on hard surfaces.
However, that doesn’t mean you should avoid running. All you need to do is follow these tips for how to avoid shin splints when running on a treadmill and you’ll be able to avoid the pain.
Shin splints are a painful condition caused by inflammation of the muscles along the front of the lower leg. This usually happens where the leg meets the foot and is one of the most common causes of injury among runners. Fortunately, there are plenty of ways to prevent it.
Shin splints are a common problem among runners, especially during the winter months when workouts are limited to indoor training. The pain, which usually starts on the inside of the shin, can radiate all the way to the ankle.
It is caused by a sudden increase in training volume or intensity, resulting in a breakdown of the connective tissues between the tibia and the muscles, tendons and bone.
What is Shin Splints
If you run or exercise, you’ve probably heard of shin splints. They’re one of the most common running injuries, and can be caused by a variety of factors. The term is used to describe an injury to the muscles, tendons or connective tissue on the front of your lower legs.
Injuries are inevitable when you’re a runner. After all, if you’re pounding the pavement as hard as you can, you’re bound to get hurt. Patellar tendonitis—aka runner’s knee—is the most common overuse injury among runners.
The patellar tendon connects your kneecap (patella) to your shinbone (tibia), and is the tendon that helps you straighten your knee. Pain in the front of your knee is a sign that you might have patellar tendonitis, also commonly referred to as “shin splints.”
Prevent shin splints and keep your training momentum going strong
If you’re training for a race or sport, you need to make sure you’re keeping up your training to avoid getting hurt. While shin splints are one of the most common injuries, they’re also one of the easiest to avoid with a little prevention. Let’s take a look at what shin splints are, how you can prevent them, and how you can treat them when they strike.
Train on softer surfaces
One of the most common injuries that occur to runners is shin splints, so runners are often looking for the best ways to prevent shin splints. One tip often recommended is to run on softer surfaces, such as grass, sand or dirt, because running on these surfaces reduces the impact on the body. Running on softer surfaces does not guarantee you won’t get shin splints.
This is because shin splints are caused by the repetitive running, and running on softer surfaces doesn’t remove the repetitive motion.
Include strength training
If you’re a frequent runner, you’re probably familiar with the term “shin splints,” and how much they can interfere with your training. Runners typically get them when they increase the intensity of their training, or start a new training program.
For example, if you’ve been running three miles, and you decide to do a half-marathon, it’s almost a given that you’ll feel shin splints. The way to prevent them? Build up your leg muscles so they can handle the increased intensity.
Increase Running Cadence for Shin Splints
Shin splints is a common injury that can affect any runner, especially those who take up running later in life and don’t build up a strong running base. Injuries to the shin area are typically caused by a lack of running experience and often the result of too much too soon.
To help avoid running injuries such as shin splints, you need to become a stronger runner by increasing the strength of your lower legs by increasing your running cadence. This can be done by increasing the speed at which you run without increasing the effort at which you run.
Running Posture for Shin Splints
The best running posture for shin splints is the use of proper running shoes, enough rest between training sessions and the right regimen of training. The best running posture for shin splints is one in which you are running with your back straight and tall, and your head is tilted slightly forward.
This will enable you to run straight and avoid any muscle pulls, which is the best way to prevent shin splints.
Barefoot Running and Shin Splints
Before today, you may have thought that running barefoot was reserved for elite athletes. After all, aren’t barefoot running shoes meant just for track and field athletes? But running without shoes isn’t necessarily reserved for Olympic athletes. If you have shin splints, going barefoot might be the solution you need.
Medication for Shin Splints Pain
Treatments for shin splints include rest, ice and elevation, stretching, anti-inflammatory medications and physical therapy. It is important to talk to your doctor before starting any new treatment. It is important to talk to your doctor before starting any new treatment.
The most common medications used to treat shin splints are non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen. These medications work by inhibiting the chemicals and enzymes that cause pain.
Last Words
Running is a great way to keep in shape, but it can be hard to run on a treadmill without having to adjust your stride to account for the lack of gravity. If you’re a runner and use a treadmill, this article will help you avoid shin splints. Shin splints, also called medial tibia stress syndrome, are a common running injury that can be caused by many factors including running on a treadmill. You can prevent shin splints by avoiding long periods of running on a treadmill, alternating your speeds on a treadmill, and wearing supportive shoes.
