Spring is here (or right around the corner for some of us) and you are feeling a spring in your step. So much, that you have a bit more energy and you are ready to hit the pavement. A quick uptick in activity might be causing a bit of soreness or pain in the front of your lower legs…the dreaded shin splints. Having to deal with shin splints can stop you right in your tracks. A lot of people suffer from them. The real bummer is when the shin splints leave you feeling helpless and stop your fitness journey. We are here today to say that you don’t need to stop working out if you start to feel shin splints coming on. And the best news is that we are not suggesting that you fight through the pain. How to stop shin splints.
Shin splints are caused by tight calves and overuse of the tibialis anterior and fighting the tightness of the calves. The pain you’re feeling is the result of inflammation and small tears in the muscles, bone tissues, and tendons surrounding the shin. The key to stopping shin splints is to take preventative measures. The biggest key is that if you feel shin splints it probably means you started a new activity too quickly without proper training. So if this is something you have experienced in the past then it is good to approach working out smarter this time around. If you haven’t experienced them before, these scenarios might apply to you…diving straight into running after a more inactive winter and going from being too sedentary at the office then opting for a strenuous workout. If you think one of these scenarios might be you, then taking a preventative approach is key to keeping shin splints away.
Here is How to Stop Shin Splints
Start Slow
If you are a runner, add just a little distance or time every week and ease into your goals. Most run coaches will tell you to increase your mileage by no more than 10 percent each week. Listen to these coaches. If you start to feel the slightest twinge, reduce the amount of time on your feet. Take a day or two off until everything feels back to normal.
Strengthen Your Calves
Regularly performing calf raises will help protect your shins.
How to:
Stand with the toes of both feet on a slightly elevated surface (like the bottom step of a staircase), with your heels hanging off. Push your heels up and stand on the balls of your feet. Aim for 20 reps for three sets.
Keep Your Shins Loose
Keep your calves from becoming overly tight with this classic wall stretch.
How to:
Place your palms against a wall, and step one leg backward so your feet are staggered and your toes are pointing forward, like a lunge. With your back leg straight, bend your forward knee until you can feel a stretch in the calf of the back leg. Hold this stretch for 30 seconds and repeat with the opposite leg.
Give Your Lower Legs Some Love
Be sure to add in time to give those calves and shins some love. You can schedule massages into your schedule and let the masseuse know to focus on those areas a bit more. Additionally, icing them, giving them plenty of rest, wearing compression socks and elevating them can go a long way.
Plus, we highly recommend treating your whole body well during its recovery needs with RESCUE. Think of RESCUE, our Vegan BCAA supplement as your favorite superhero sidekick. Take RESCUE before, during or after burning some calories to help repair your muscles and rehydrate. With a light and refreshing taste, RESCUE is there to lift you up for your next big move. Work out hard and recover effortlessly.
