How To Prevent Shin Splints When Running
Running Technique For Shin Splints
A common condition that we see in runners that come into our clinic is shin splints. One big reason why runners develop shin splints can be because of their running technique. Today I’m going to share with you one easy modification to your running technique which may help you get back to running sooner if you struggle with shin splints.
If you're a runner who struggles with Shin Splints, then you may want to check this one particular aspect of your running technique that can have a big impact on shin splints but is really quite easy to fix once you are aware of it.
Increase your running cadence.
Your running cadence is not really how fast you run, but rather how many strides per minute you take whilst running. Many of the runners that come into the clinic with Shin Splints turn out to have a very low cadence when they run. That means they are taking relatively slow, long running strides.
The reason why this can cause an issue is because a slower stride means a longer stride. And a longer stride encourages more of a heel strike pattern of running - that is where your heel makes the initial contact with the ground.
This can sometimes cause problems because if your heel strikes the ground first, then all the muscles at the front of your shin have to work really hard to help slowly lower your forefoot down towards the ground.
A faster cadence, however, promotes more of a mid to forefoot striking pattern of running, and this can reduce the load required in the muscles commonly involved in shin splints. If you're not sure what your running cadence is, most fitness watches will actually tell you, otherwise you can use a metronome app on your phone to determine what your running cadence is.
A good ballpark figure to aim for is roughly 165 to 180 steps per minute. So if you fall below this, and you struggle with shin splints, try increasing your cadence to see if that helps with your shin splint pain.
Get the right running shoes
If you overpronate when you run, you're even more likely to experience them. But the good news is that there are ways to reduce your risk of shin splints, and one of the most effective is to choose the right running shoes. If you overpronate, look for shoes that offer extra support and cushioning.
This will help to absorb the impact of your foot strike and reduce the stress on your shins. Additionally, be sure to stretch before and after your runs, and pay attention to your form. With the right shoes and a little care, you can enjoy pain-free running for miles to come.
Mix it up with cross-training
If you find that you're struggling with shin splints despite trying different shoes and adjusting your running technique, it may be time to try something new. One way to reduce the risk of shin splints is to mix up your routine with some cross-training.
This can include activities like biking, swimming, or elliptical trainer. Not only will this help to give your shins a break from the impact of running, but it can also help improve your overall fitness level.
Avoiding the dreaded heel strike
When you run, your foot typically strikes the ground in one of three ways: heel strike, midfoot strike, or forefoot strike. Heel strike is the most common form of foot strike, but it can also be the most problematic.
When your heel strikes the ground first, it creates a sudden impact that can travel up your leg and cause shin splints. This is because your shin bone (tibia) is not very well-cushioned, so the impact can cause pain and inflammation.
In contrast, a midfoot or forefoot strike helps to absorb some of the impacts and spread it out more evenly throughout your body. As a result, these types of foot strikes are generally considered to be safer for your shins.
If you're not sure what type of foot strike you have, try paying attention to your next run. If you find that you're heel striking more often than not, it may be time to make a change.
Is a heel strike always bad?
Running is a high-impact sport that can put a lot of stress on your knees, shins and ankles. One way to reduce the risk of injuries is to land on your midfoot or forefoot, rather than your heel.
However, this isn't always possible, and heel striking isn't always bad. In fact, landing on your heel can still be OK, as long as your knee is still bent on impact - This can help to absorb impact and protect your joints.
The key is to make sure that your knee is bent when you land. This helps to dissipate the force of impact and reduces the chance of injury.
So, if you're going to heel strike, make sure to keep your knee bent. This will help you run safely and reduce the risk of injuries.
Shin splints are a common injury for runners, but they don’t have to be. By improving your running technique and taking some simple precautions, you can prevent shin splints from happening in the first place. So what are you waiting for?
Start practicing those good running habits today and enjoy a pain-free running experience tomorrow.
