New runners can sometimes fall victim to shin injuries. The most common source of pain is known as a shin splint, or pain located on the front on the shin bone (anterior shin splints). They do not have to be a rite of passage for new runners, nor dissuade seasoned runners from training. Here are some great ways to protect shins while running.
Run on softer surfaces
It’s not surprising that running on harder surfaces like asphalt and concrete create additional stress on your shins and joints. Try to schedule your long runs on grass, compacted dirt trails or specialist running tracks. These softer surfaces will absorb more energy and help to protect shins while running.
Get the right gear
Running in tired old shoes reduces shock absorbency and can distribute weight unevenly. Update your running shoes every 500 miles and consider using sports performance insoles to help improve your times and comfort.
Increase mileage slowly
New runners are right to be enthusiastic. It’s encouraging to see gains in time and distance, but don’t be fooled into tackling a long run without training for it. Quickly increasing your mileage can put unexpected strain on the muscles and tendons which connect to your leg bones. These strains can help cause shin splints. Build your distance slowly and regularly to avoid this.
Warm your leg muscles up before heading out for a run. Encourage blood to bring vital oxygen to your legs and feet before breaking out at a fast pace. During your run, you can stop to stretch your calves if you start to notice some niggling shin pain while running. Be sure to stretch again when you’re done to release any tension in the muscles.
Use a mid-foot strike
Running with a heel strike technique can cause plenty of upset throughout your lower body. The referred shock of impact and the inherent slowing that it causes is not always the outcome that you’d want, especially over long distances. Likewise, a footfall that lands only on the toes can cause strain on the calf muscles, too. Use a mid-foot strike to reduce the impact, reduce shin pain while running and potentially increase speed and efficiency.
About Enertor Advanced Technology Insoles – Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training. Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole. Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.
Enertor insoles are available to buy from our online shop.
Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.