The new year is the time to get moving full of fresh energy. Maybe you are starting running, rebuilding your workouts or simply want to get more active. Good preparation will help you stay injury-free. It is precisely during this period that physiotherapists often see shin splints, a common overuse complaint that can quickly dampen your motivation. Prevent shin splints by recognising overuse in time, keep exercising responsibly and get the most out of your new sporting goals.
Why it is important to prevent shin splints
Shin splints often occur because your lower legs are overloaded. This happens, for example, when you take too little time to recover or when your muscles cannot handle the amount of load. From information from the Guidelines database shows that symptoms can last longer and get worse if you keep training when your legs are already overloaded. As a result, you may experience prolonged pain during daily activities and reduced performance during sports. In some cases, other lower leg problems may even develop.
How do you recognise shin splints?
Shin splints can develop slowly, but sometimes suddenly. This happens especially if you increase your workouts too fast and too much. The pain often feels nagging or stabbing along the shin and usually gets worse during or after exercise. Don't wait too long to take these signs seriously. If you do something about the symptoms in time, you will prevent them from persisting for a long time.
Practical ways to prevent shin splints
Preventing shin splints starts with attention to load, technique and recovery. With a few targeted choices, you significantly reduce the likelihood of symptoms:
- Build your workout slowly so your legs get used to the load
- Wear sturdy sports shoes with sufficient cushioning and replace them on time
- Do not train on hard surfaces too often to reduce shock loads
- Alternate periods of exertion with rest and recovery
- Strengthen your calves and feet to better support your lower legs
By making these habits part of your workouts, you give your body a chance to adapt and get stronger without overtraining.
Keep moving, even with mild symptoms
If you feel mild pain that gets worse after exercise, it is wise to adjust your training. Continuing to exercise is of course important, but it is better to opt for less strenuous activities such as cycling or swimming. Prevent shin splints by temporarily reducing your training load, you will give your body space to recover without having to stop completely.
How physiotherapy helps prevent shin splints
Physiotherapy can make a big difference when you experience symptoms or want to prevent them. The physiotherapist examines the cause of your complaints and looks at your posture, walking pattern and muscle balance. You will receive specific advice on how to build up your training responsibly and which exercises will help you strengthen your lower legs. You will also receive guidance on how to improve your running technique so that your body moves more efficiently and is less likely to become overloaded. This combination of insight and training will make your body stronger and reduce the risk of recurring complaints.
Ready for a complaint-free start to the new year?
Do you suffer from a nagging sensation on your shin or would like to know how to prevent shin splints, our physiotherapists are ready to give you personalised advice and a programme that suits your goals. Get in touch today contact with us at 085-5000333 or send an e-mail to info@friskfysio.nl for an appointment. So you start the new year strong, healthy and ready to move fully.
