While certain individuals may be predisposed to shin splints regardless of what they do, certain things can be done to help minimize your chance of developing them.
Shin Splint Stretches includes both passive stretching that is performed by pulling the foot upward “dorsi-flexion” as well as dynamic stretching by actively contracting the muscles to keep it pulled upward, by walking on your heel for example.
Alterations in running style. Running on the toes is efficient for sprinting but hard for long-distance runners. Landing mid foot offers the best shock absorption a natural form when running long distance, and reduces the force transmission to the calf and shin muscles.
Choose appropriate footwear. For runners with a heavy heelstrike, make sure that your shoes have appropriate padding for the heel. Get orthotics if necessary. Patients with flat feet “excessive pronation” may benefit from arch support and or motion control shoes with extra support underneath the arch.
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