6 Effective Tips to Prevent and Relieve Shin Splints

6 Effective Tips to Prevent and Relieve Shin Splints
  • Herzog Medical

Shin Splints, also known as Shin Splints , is Shin Splints are a common complaint among athletes. This painful condition often arises just as you're trying to increase your training intensity and can even radiate to your calf. Fortunately, there are several ways to stay pain-free during training. Read below for 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 shocks on muscles and improves circulation, which speeds up your recovery. This ensures that you can build up a little faster and increase the impact somewhat.

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

4. Do strength training to strengthen muscles

The stronger your lower legs become, the greater the chance they'll be able to absorb the shock of running. There are many strength exercises that help strengthen your calves and shins. Consider eccentric calf exercises, where you stand with your toes on a bench and gently lower your heels. In addition, full-leg strength training is definitely recommended in combination with core training. This prevents your lower legs from compensating for a lack of strength in another part of the body and becoming 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. Our Shin Splint compressionsocks help keep your lower leg together and provide extra support.

Extra tip:

If you still suffer from shin splints despite all the advice above, additionally you could consider our massage gun. Try to use it in order to relax the muscles around your shin. The vibrations from the massage gun help loosen muscle knots and improve blood circulation. This can relieve persistent tension in your lower legs and speed up your recovery process.Please note: use the massage gun with care, preferably at low intensity, and avoid direct pressure on the bone itself.

By applying these tips and paying attention to your body and training techniques, you can prevent shin splints and reduce the pain. If the pain worsens or persists, consult a physiotherapist or doctor. Good luck and keep exercising pain-free!

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