6 Effective tips to prevent and relieve shin splints

6 Effective tips to prevent and relieve shin splints
  • Marketing Herzog
Shin Splints, also known as shin splints, is a common complaint among athletes. This painful condition often occurs when you want to increase your training intensity and can even radiate to your calf. Fortunately, there are several ways to stay pain-free while exercising. Read below 6 effective tips to prevent and relieve Shin Splints.
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1. Build up gradually

A common cause of shin splints is starting to exercise too quickly or too intensively. Give your body time to get used to a new training approach or intensity. Start with light workouts and slowly build up to more intense sessions. This helps prevent overload and gradually strengthens your shin. Also make sure you get enough rest and train on a soft surface. Herzog PRO Compression Socks can help absorb shock and improve circulation, which speeds up your recovery. This ensures that you can build up a little faster and increase the impact somewhat.

2. Take care of your feet

Wear shoes that match your training and provide sufficient cushioning to limit shock. Consider a new pair if you have been using your current shoes for a long time. The Herzog PRO Compression Ankle Socks can support the arch of your foot and reduce pressure on your lower legs, making you less likely to develop shin splints. You only get the most out of a good pair of shoes when you combine them with a pair of high-quality socks or socks.

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3. Do proper stretching and warm-up

Stretching the muscles just before a workout can significantly help prevent shin pain. Focus extra on stretching your calves and shins. For example, before your workout, walk a few meters on your toes to warm up your calves and on your heels to activate your shins. After training, stretching can also relieve pain in your calves and Achilles tendons, which are loosened by stretching.

4. Do strength training to strengthen the muscles

The stronger your lower legs become, the greater the chance that your lower legs can absorb the shocks during running. There are many strength exercises that help strengthen the calf and shins. Consider eccentric calf exercises, where you stand with your toes on a bench and gently lower your heels. In addition, strength training for the entire legs is also recommended in combination with core training. This rules out the possibility that your lower legs will compensate for a lack of strength in another part of the body and therefore become overloaded.

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5.Apply ice to the painful area

Do you have extra pain in your shins after training? Applying ice to the painful area for about 10-15 minutes can help relieve the pain. Cool the shins about 3 times a day. Cooling down causes inflammation to decrease more quickly. This is because of the improved blood circulation. After cooling, wear the Herzog PRO Compression Stockings for a while to reduce the inflammation as quickly as possible. This ensures better blood circulation and therefore helps the heart to remove waste products from the lower legs.

6.Ensure sufficient stability of the lower leg

It is important that your lower leg is well supported. When you walk, there are large shocks to your lower leg. The muscles attached to the shin bone are put under enormous strain and can eventually become inflamed, causing shin splints. Herzog PRO Compression Socks help keep your lower leg together and provide extra support.

By applying these tips and paying attention to your body and training techniques, you can prevent shin splints and reduce pain. Does the pain get worse or last a long time?
Then consult a physiotherapist or doctor. Good luck and keep exercising pain-free!

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Paul Jongmans

Former physiotherapist NAC BREDA

“During my time as a physiotherapist at NAC Breda, I recommended the PRO Compression Shorts from Herzog Medical to many players. These trousers are worn both preventively and curatively. Within football, the incidence of groin and hamstring injuries is high. With Herzog shorts you, as a physiotherapist, have an extra tool to properly manage these problems.”

“During my time as a physiotherapist at NAC Breda, I recommended the PRO Compression Shorts from Herzog Medical to many players. These trousers are worn both preventively and curatively. Within football, the incidence of groin and hamstring injuries is high. With Herzog shorts you, as a physiotherapist, have an extra tool to properly manage these problems.”

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