shin splints! Prepare for a 5k 5 steps to


So long, Shin Splints are a common and very pain-


ful running injury. Fortunately, they are one of the easiest injuries to treat. Shin splints are described as a throbbing or sharp pain on the front of the lower leg below the knee and above the ankle. Te pain is common during and aſter activity that involved pounding of the feet on the ground.


Avoid them!


1. Avoid running on concrete sidewalks. Concrete is very rigid and has no give un- der the feet. Stick with grass or pavement. 2. Stretch the calves daily including the gastrocnemius and soleus muscles. 3. Wear supportive running shoes that are not worn out. 4. Ice the shins aſter activity. 5. Do strengthening exercises for the lower leg and ankles.


High Arch The Right Running Shoe When buying a pair of running shoes, the selection can be overwhelming. Finding the proper Normal arch


fit for your feet is extremely important to prevent injury and have a comfortable run. Most im- portant thing is to know your arch type. Running shoes are specifically made to support your in- dividual arch height. Te best way to find out your arch type is do the “Wet Test”. Place a piece of paper on the floor, wet the bottom of your foot, then step on the paper with your full body weight. Compare to the pictures on the leſt. Over pronation, low arch, is the most common foot arch type, and without proper support they can lead to typical running injuries including shin splints, IT band syndrome, knee pain, hip pain, and back pain. Next, make sure you buy the right size shoe. Usually you need to buy a running shoe ½ to a whole size bigger than your regular shoes. During a run the toes and forefoot need room to expand and not hit the end of the shoe. Te number one sign of wearing too small of shoes is losing toe nails or blistering on the toes. Lastly, when shopping for a pair of running shoes go for a higher quality shoe. You get what you pay for, so go ahead and spend a little extra money. Tey will last longer and support your body preventing running injuries.


HIGH Arch low arch


Normal Arch {under pronation}


Low Arch


Match Your Arch requires a cushion style shoe


8


{correct pronation} {over pronation}


a stability style shoe is needed.


a motion control style shoe with a good arch support is recommended.


read online: www.abilenewellnessmagazine.com {


1) Find a race 2-3 months in advance and register 2) Set a training schedule 3) Buy a good pair of running shoes 4) Prepare on multiple terrains 5) Set a goal finish time and enjoy the race!


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