Prevent Shin Splints

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Want to figure out what's causing that nagging pain along your shinbone? Check your feet. "The wrong shoes are a major culprit when it comes to shin splints," says physical therapist Vincent Perez, who treats hundreds of runners each year as the director of the Columbia-Presbyterian Eastside Sports Therapy program in New York City. "Go to a specialty running store and have them fit you for the best shoe for your foot." Perez suggests shopping for shoes at the same time of the day that you usually run (your feet tend to swell the later it gets, which may mean you'll need a different size if you're an evening runner), and springing for a new pair every 350 to 400 miles.
4. Stretch and Ice
When you're feeling great on a run, it can be hard to resist the urge to get in just a few more miles. But be weary about tacking on too much too fast. "Many people get shin splints after jumping from three miles to eight miles in the course of a week," says Perez. "Any change in volume jeremy scott leopard or speed like that is an open invitation to injuries." Train the smart way by increasing your mileage at a rate of 10 percent per week. So if you're used to running 20 miles a week, jump up to 22 the following week, 24 the next, and so on until you reach your max.
As with any injury, prevention is key. Before and after each workout, pay special attention to your calves (the tighter they are, the more they pull on the shin bone and the more pain you'll feel). Try the traditional runner's stretch: Lean forward with your hands against a wall, keeping your heels and toes forward and aligned. Lean until you feel a stretch in your calf muscles. Post-workout, apply ice to your lower legs, especially to any tender spots. "There's no drawback or negative to icing," says Perez. "Cover both edges of the shin bone with a bag of ice for at least 10 to 15 minutes after a run. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies
Always running on the roads? Constant pounding on unforgiving asphalt and concrete can cause stress to your shins. Give your legs a break by picking softer surfaces, like a well-groomed hiking trail or a lengthy lawn to run on. "A spring-loaded track is also a great choice, as it's cushioned and flat," says Perez. And whether you're running around a track or on a path, try mulberry bags for sale to switch your direction every day, suggests Perez. "We all tend to run in the same direction every day, which can cause added strain on one side of your shin bone. Simply turning around and running the opposite way can alleviate that," he says.
3. Switch Your Surfaces
1. Be Smart adidas nizza shoes About Your Shoes