Prevention of pain in the shin in sports

Pain in the lower leg can be troubling for various reasons: it can be the consequences of injuries and fractures. Or the manifestations of diseases, at first glance, are not connected with their feet. To prevent pain in the shin, we will give some advice on their prevention.

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How to avoid pain in the shin with jogging?

To the pain in the shin in training did not arise, you need to be not a hare, but a turtle. Hares are fast, and turtles are slow. It is always better to warm up the muscles before training before you start all the hard, jerking off the bat without proper body preparation.

If you have classes running or tennis, you need to do everything gradually. The best tool is to increase muscle strength a little. This will help prevent shin pain that is not sufficiently heated. You need to train slowly, but constantly.

Then the muscles will be properly strengthened.

Before you start jogging, go first to walking. Walking for 15 minutes will warm up your muscles and prepare them for running. The best method is to first pass the distance that you decided to "take" by running. At first, you can combine walking with jogging, but not long, but short. The running time can now be increased, but again gradually. All preparation for jogging in this way can take about a month, then you can increase the load.

It depends also on the form in which you are and the distance to which you want to run.

What is training? This is the process of assembling and disassembling muscles, ligaments and tendons, so between training, if they are very difficult, you need to take a break for at least 1 day. Especially if you just started training.

Stretch your muscles so that you do not get sick.

To keep the shins healthy, it is important to stretch the muscle tissue. You must first warm up the muscles on a walk or with the help of gymnastics. Then you need to stretch the leg muscles for 15 minutes. And only then go for a run.

To prevent injury to the muscles of the shin and their damage, you need to stretch the muscles of the calves. Here is a simple but effective exercise for stretching the muscles. You need to face the wall. The distance should be approximately 40 to 60 cm. The knees are straight. Hands should be resting on the wall at about the chest level. Now let's bend the elbows so that it tilts to the wall, using the entire weight of your body. It is necessary to feel, how muscles of a rear part of legs or foots located below a knee are well stretched. In this exercise, the feet should be on the floor.

Exercise time - 10 -15 minutes, up to 10 repetitions.

Exercises on the steps

The muscles of the calves stretch well when you stand on the steps. Stand on the socks on the lowest step of the stairs. Hold your hand over the railing to maintain balance. Then you can lower the heels below the edges of the step. Do you feel how well the muscles of the calves stretch? This should be the case with this exercise. Count to 15, then lower your feet, rest. Repeat this exercise for stretching the calves up to 10 times.

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Will there be pain in the muscles?

No, after proper stretching exercises, there should not be a lot of muscle pain. To keep the shins healthy, they do not need to be overworked before the onset of severe pain. It is important that, after jerking, jogging with unexpected movements and maneuvers, the pain in the shins does not bother you, otherwise it's the wrong load. If you do not know how to properly perform stretching exercises, it is better to ask a physiotherapist to show it to you and explain it.

When do I need to change my shoes?

Shoes are not eternal, and it should be changed, as soon as you notice that the heel on the inside has worn off by half a centimeter. Shoes should be comfortable, which supports the arch of the foot and protects the heel.

For each type of exercise, buy another shoe. For light exercises in the gym, you need shoes with a light and flexible sole, and breathable fabric. There is not suitable sneakers with a thick sole and amortization for running.

If you jump a lot during training, buy shoes that will support caviar and shin. You do not have to come to tennis in running shoes, and to run on tennis in tennis shoes. To feel comfortable and avoid pain in the legs, buy the shoes that you need most often.

If you are at a loss with the choice, find a store with good sales consultants or consult an orthopedist. Either ask for advice on the choice of shoes and your experienced coach.

It is necessary to avoid hard surfaces

So you will protect your feet from damage, and the legs from pain. Running on hard asphalt or concrete tracks can very quickly lead to pain in the shins, and running along the grass or gravel, as well as sand or the shore of the lake will help your feet to stay healthy longer.

If you doubt the quality of the ground on which you are running, use exercise tracks in the gym. If you still tend to practice on the street, change your running direction more often. Because play a role in the pain can even slope of the road, when one leg has more load than the other.

Choose the right sport

Running can be too tough for your shins, because when you run, it's very hard to get punches and jerks. Go on foot, choose alternative sports, if after a run your shins hurt. Take care of yourself more carefully. Ideal for strengthening feet swimming - it gives an excellent discharge of vessels, ligaments and tendons, as well as the bones of the legs.

Very good cycling - this will reduce the load on the tendons and strengthen the muscles of the legs. These exercises will help you lose weight, because excess weight is excess pain in your legs. Excess weight is an excessive risk of pain in the lower leg due to pressure of the body weight on the connective tissues.

Exercises in the chair

These exercises are very light and gentle, but they will help strengthen the muscles of the shin and prevent them from aching. Sit down in a comfortable chair. Raise your right foot slightly from the floor and bend your toes to the floor until you feel the stretching of the muscles. Hold for 10 seconds and relax for the next 5 seconds.

Raise your leg, this time, bend your fingers towards the lower leg until you feel a stretching of the muscles. Hold for 10 seconds and relax.

Raise your right foot again, and rotate your fingers clockwise to form a full circle. Then - rest for 5 seconds. Repeat the exercise, this time rotate your fingers counter-clockwise. Relax for 5 seconds after that. Repeat this exercise in 4-5 approaches.

After a few weeks, you feel that the muscles of the lower leg become much stronger. You will know that the muscles of the shin strengthen when exercise becomes easier to perform.

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