Shin Splints

How do shin splints arise?

A shin splint is not really a disease but a term to describe various disorders. In most cases it is an irritation on the inside of the tibia and / or the muscles attached to it. The most common cause of shin splints is when you simply burden your legs too much. If your muscles are not strong enough to handle the load, the pressure is increasingly exerted on your shin. As a result, cracks in the bone may occur. Though small cracks in the bones are very normal, with shin splints your shin does not have enough time to recover and create new bone tissue. If you have taken it too far and the pain in your shins is increasing, you can even suffer from a periostitis.

Altogether, shin splints arise due to overloading of the legs, which can be caused by:

  • a poor or no warm-up and cool-down;
  • too much walking on a hard surface, causing the load constantly increasing on the shin;
  • 'weak' calf muscles;
  • running too intense or too long;
  • walking on old or poor running shoes.

5 hints to prevent shin splints

To avoid shin splints and other irritations on your legs, we have 5 hints for you. To prevent injuries, you should:

1. Wear good running shoes

Wearing good running shoes is an absolute must! To make sure that your feet do not bend too much 'inside' (also called over-pronation) while running, your shoe needs a firm insole that provides sufficient support to the arch of your foot. It is best to go to a running specialty store and ask for anti-pronation soles. You can also do a running test at this store so you can be sure you're wearing the right shoes.

2. Wear compression socks

Compression socks or running socks push the calf muscles tight against the shin fleece, making it shake less back and forth while running. The Running Socks from STOX Energy goes one step further than 'normal' running socks. These special running socks ensure that your muscles have an optimal blood circulation while running. Also, they have a shock-absorbing effect and thereby drastically reduce damaging the muscle tissue of the legs. Thanks to the compression the leg muscles get enough oxygen and waste and moisture are easily drained.

3. Slowly build up your training

One of the most common running mistakes is training too much, but especially too heavy. Especially when one wants to participate in a race or marathon, the training in advance is pretty intensive. Of course training is supposed to be hard, but if you peak to soon chances of contracting a shin splint or another nasty leg injury will become very high, before you even have started your competition! So build your workout slowly at first by doing short runs, and increase the distance gradually. In addition, you should give your muscles one to two rest days per week.

4. Doing stretching exercises every day

Shin splints usually go hand in hand with rigid and / or shortened calf muscles. You can test whether you have shortened calf muscles by sitting on your heels while keeping your feet flat on the floor. If your calf muscles feel tight or even hurt, you have shortened calf muscles. You can improve this by stretching the calf muscles every day, both in the morning and evening. It is also wise to train your muscle behind your shin, by stretching the tibalis posterior. If you complete several daily stretching exercises, the risk of shin splints and other nasty leg injuries will be drastically reduced!

5. Train your calf muscles

One of the causes of bone injuries are weak calf muscles. It is therefore wise to strengthen these muscles by calf muscle exercises. The most simple but effective calf muscle exercise is the standing calf raise and the wall squat calf raise.

As you have read you can significantly reduce the risk of running injuries with a good pair of running shoes, running socks and stretching exercises.

 

Faster recovery

STOX® Running & Recovery Socks decrease muscle fatigue and stimulate blood lactate removal, which enhances recovery.

Fastens recovery time of injuries

STOX® Running & Recovery Socks improve the drainage of blood and fluid, which fastens the healing process of injuries like shin splints, calf and Achilles tendon problems.

Ensures dry legs

The ‘Moisture Wicking Fabrics’ are more breathable than natural fabrics like cotton. It is the fastest drying fabric available and dries four times faster than cotton.

More energy

The STOX® Energizing Flow provides optimal blood circulation in your legs and maximum oxygen-capacity to the muscles. Experience energetic legs after strenuous exercise!