Many runners will suffer from shin splints during their lifetime, and long distance runners, especially those who are in training for marathons, are at particular risk. Learning how to protect against and treat this painful condition can be of great benefit to anyone who enjoys running.
Shin splints are characterised by a pain in the front of the lower legs, around the shins, which can also be known as medial tibial stress syndrome. The problem occurs when repetitive forces exert great pressure on the shinbones, muscles and tissues in this area, for example, when feet strike roads, pavements or hard surfaces repeatedly.
The pressure on the shins and surrounding tissues and muscles can cause damage or inflammation, which creates a build-up of discomfort and pain in this area. Shin splints are most likely to occur when the muscles and tendons in the legs are fatigued, which is why marathon runners are especially prone to this condition.
How Can I Treat Shin Splints?
- The primary message that your shins are sending to your body is that it should slow down and rest. Elevation of the feet can be very helpful in reducing swelling and inflammation, so this is very useful when encouraging recovery in this area.
- Wear shoes that are in good condition. Shoes are of vital importance to the health of your feet, and when you’re training or exercising, they are even more crucial. Many runners are not aware that they should replace their shoes at least every 500 miles, to ensure that they are making the most of the support and cushioning in their shoes while running.
- Wear shoes that fit. Another problem common to many runners is that they do not wear the best shoes for their feet. People walk and run in different ways, and the style of shoe that suits them will depend on the way in which their feet strike the ground. A gait analysis test can reveal the type of shoes that will be most beneficial to you, and you can take a test and make the most of expert fitting at a specialist shoe store such as Foot Solutions.
- Use orthotics or insoles. Studies show that shock-absorbing insoles can be the most effective way to prevent shin splints, since they promote ideal alignment of the bones and muscles in the feet and ankles, and help to stabilize the foot while running. Custom made orthotics could be a great investment if you are a frequent or long distance runner, since they are designed to fit your feet exactly and will help you to maintain a good running position.
Find Orthotic Friendly Shoes to Alleviate Foot Pain in Ireland
Whether you’re a casual jogger or a marathon fanatic, you’ll need good, supportive shoes to protect your feet while running. The best way to find training shoes that suit your feet is to take a gait analysis test to see which areas of your feet come under the greatest pressure and need the most support and cushioning.
You can take a free gait analysis test at Foot Solutions, and our friendly, helpful staff will help you to find shoes that work for you and your lifestyle. As well as training shoes, we stock a great range of smart and casual shoes that support your feet in all the right places and help to prevent foot pain.