Change Your Running Form to Avoid Shin Splints
Ah, shin splints. A common yet incredibly annoying injury that hits both new and experienced runners. Shin splints, also known as medial tibial stress syndrome, describes pain along the shin bone. Luckily, improving your form can greatly decrease your risk of shin splints.
Form Issues That Can Cause Shin Splints
These are some common issues runners have that can increase the risk of developing shin splints.
Overstriding: Landing with your foot too far in front of your body creates excessive force on the shin bone.
Heel Striking: While it’s natural for some runners, landing heavily on your heels with each step sends shock waves up your leg, which can strain the muscles and tendons around your shin.
Improper Foot Landing: Failing to land correctly on the mid-foot area can cause an imbalance, putting pressure on the lower leg and shin muscles, leading to mild shin pain or more severe issues like shin splints.
Lack of Alignment and Posture: Running with your body out of alignment, such as leaning too far forward or back, can disrupt your center of gravity and increase the strain on your lower legs.
How to Improve Your Form to Avoid Shin Splints
If you aren’t sure where to begin with your running form, start with a 3D video gait analysis. A professional analysis can help pinpoint your individual gait issues and provide a personalized plan to help you improve.
However, there are a five main components of a strong stride that can help reduce your risk of shin splints.
Mid-Foot Striking: Aim to land softly on the middle of your foot, engaging the calf muscles to help distribute impact more evenly across your foot. This technique helps avoid shin splints by reducing the stress on your shin muscle.
Maintain Upright Posture: Keep your body upright and aligned with a slight forward lean from the ankles, not the waist. This posture ensures your weight is centered and reduces strain on your shins.
Relaxed Stride: Avoid overextending your legs. Instead, keep your strides short and comfortable to minimize impact on your shins and joints.
Arm Position: Your arms should swing naturally at your sides, with elbows bent at a 90-degree angle. This helps maintain balance and prevents unnecessary torso movement that could throw off your form.
Core Engagement: A strong core stabilizes your entire body, improving your posture and reducing the workload on your legs. Incorporate core strengthening exercises into your training routine.
By focusing on your stride, you can improve your running efficiency and reduce risk of injury, including shin splints.
Invest in the Right Running Shoes
Wearing the right running shoes for your body and gait can also reduce your risk of shin splints. Visit a running store and work with the professionals there to get fitted properly.