Can anyone give me some tips on running properly to avoid shin splints?

Please be specific on how I should take my steps. What's the proper way when my feet touch the ground? I know that I'm doing something wrong because my shins hurt everytime I jog. I have my running shoes for about 1.5 year, but I'm using shock absorber insoles.

Can anyone give me some tips on running properly to avoid shin splints?
Sounds like you need new shoes. Get properly fitted, and avoid running on concrete and pavement until your legs are conditioned.





Also, stretch and condition your leg muscles by doing toe raises, by rotating your ankles both ways, and by working your toes ( while you're sitting down, try picking up marbles or pencils with your toes).





Progress gradually. Don't try try to run a marathon by next weekend! Jogging is wonderful exercise; a great way to get out and get fresh air and enjoy good weather. It does, however, take some getting used to. Good Luck!
Reply:first of all buy new shoes. you need to replace your shoes every 3-5 months. second, run on the balls of your feet. the impact from your whole foot hitting the cement can cause greater damage than some think.


another thing that might help is to wrap your shins before you go running with sports tape and i use a thin foam for comfort. and for after running there are shin wraps that help speed up heal time by adding the right pressure (walgreens or some sports places might have these). also run on a cushioned surface, like a treadmill or grass. and if you have to run outside asphalt is more giving than sidewalk cement.


but one you get shin splints you'll always have them. and the more you run, the more they'll occur because of the way the bones fuse.
Reply:Make sure you warm up well first. And try getting a new pair of shoes. I've been told that although the shoe may still look great, after a year the support tends to wear down - you just don't see it.





Here is some info I pulled off off the web for you. Hope it helps:





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Apart from good footwear, what else can you do? I believe the following three preventative measures are not only very effective, but crucial.





Firstly, a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come. Without a proper warm up the muscles and tendons will be tight and stiff. There will be limited blood flow to the lower legs, which will result in a lack of oxygen and nutrients for those muscles.





Before any activity be sure to thoroughly warm up all the muscles and tendons that will be used during your sport or activity. Click here for a detailed explanation of how, why and when to perform your warm up.





Secondly, flexible muscles are extremely important in the prevention of most lower leg injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement. To keep your muscles and tendons flexible and supple, it is important to undertake a structured stretching routine.





Stretching HandbookStretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.





For an easy-to-use, quick reference guide of more than 100 clear photographs of every possible stretch, for every major muscle group in your body, get a copy of The Stretching Handbook. You'll also learn the benefits of flexibility; the rules for safe stretching; and how to stretch properly. Click here to learn more about The Stretching Handbook.





And thirdly, strengthening and conditioning the muscles of the lower leg will also help to prevent shin splints. There are a number of specific strengthening exercises you can do for these muscles, but instead of me going into the details here, I have simply found another web site that has already done all the hard work. It explains a number of exercises you can do for preventing shin splints. You can find these strengthening exercises by going to http://www.watfxc.com/TF/TF%20Education/...





The above-mentioned article is the only other article I found that included a comprehensive section on shin splint prevention. If you're only interested in the strengthening exercises, you'll find them towards the end of the article. If however, you suffer from shin splints or you're looking for more information on shin splints, I recommend you read the entire article.





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* Rest. The sooner you rest the sooner it will heal.


* Apply ice or cold therapy in the early stages when it is very painful. Cold therapy reduces pain and inflammation. Cold therapy can be applied. More information about cryotherapy or ice application can be see in shin splints rehabilitation. Click for more detailed information about cold therapy.


* Wear shock absorbing insoles in shoes.


* Maintain fitness with other non weight bearing exercises.


* Apply heat and use a heat retainer or shin and calf support after the initial acute stage and particularly before training. This can provide support and compression to the lower leg helping to reduce the strain on the muscles. It will also retain the bodies natural heat. Heat causes blood vessels to dilate and increases the flow of blood to the tissues.


* Visit a sports injury clinic for treatment and rehabilitation.
Reply:FIRST OF ALL, invest in a new pair of good running shoes and arch supports. Most running stores can help you pick the right shoe and support you need. The best stores will measure where most pressure is placed on your foot as you run, therefore telling you how to adjust your running form to improve your shin splints.





If you don't feel that you are being helped properly at any store you first go to, don't buy anything and just walk away. There are plenty of running stores around with knowledgable staff who are willing to help you improve your form through using the right support.



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