How do you prevent shin splints when jumping rope?

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The effort of jumping rope, box jumps, burpees, sprint, they can all lead to shin splints, a painful and incredibly annoying injury experienced by almost every single active person ever.Then you need the best shoes for jumpingfor feel comfort.

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It is highly appreciated the fact that shin splints could be produced by a number of factors, including muscular imbalance, inflexibility, muscular overload and even biomechanical irregularities. Not to mention that they are one of the injuries that once you get them, they never seem to fully go away.

Right at the time when I was working out again after high school sports, I was constantly plagued by shin splints. They were frustrating, annoying, and painful, and prevented me from working out countless times.

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Coincidentally when started getting into jump roping and HIIT workouts a few years later, they got even worse. The calves and shins where in bad condition it was often hard to walk. I could recall several times when I took weeks at a time off of any jumping or running at all—and they still wouldn’t get any better.

Not to mention how common they are, shin splints tend to be one of those injuries that no one quite knows how to get rid of. According to the personal trainers I used to ask (before I became certified myself) would throw their hands up in the air and recommend little more than rest when I’d complain about shin splints.

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One thing is for sure: you don’t have to live with shin splints for your entire life. Of course there is zero chance for shin splints to dissapear—and I’m going to tell you how.

There was a long period of time passed to know the best methods for healing this pesky injury, but I’m now happy to say that I never, ever get shin splints anymore. I proudly present you the most competent ways to prevent and treat shin splints.

 

Foam rolling

This is one of the simplest, yet most effective ways of preventing and healing shin splints (and other muscular injuries). You can pick up a foam roller for $10 or $15 at any sporting goods store or online, and trust me, it’s one of the best investments you’ll ever make.

That process not only does it increase the blood flow, shrinks pain and soreness, it’s like giving yourself a mini maintenance massage—without the hefty price tag.

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Your aim should be to foam roll at least a couple of times a week in order to keep your shin splints at bay. If you don’t know how to get started

Lacrosse balls (or Yoga Tune Up balls)

When you come to the point deciding that foam rolling isn’t quite enough (and if you’re not there yet, you’ll get there, trust me), the next step is to use a lacrosse ball or the Tune up balls to really get those knots out.

Due to the great healing abilities of foam rolling as an overall injury prevention tool, in order to get really deep into the muscle tissue, you’ll need something a little more targeted.

Be cautious: using a ball to get rid of shin splints will hurt. It is true that feeling pain for a while is worth it for the long-term shin splints relief.

The Stick

It was not long ago that I found the Stick a couple of weeks ago—but I immediately fell in love.

It’s great for massaging your entire leg (I’ve even used it on my arms and shoulders), but is especially effective for shin splints. It has an easy way to use it, and allows you to control the pressure so you get either a light or medium massage. And if you want it to go deeper, all you have to do is push down harder.

Arnica/biofreeze

Whenever you feel like soothing your calves and shins after a heavy foam rolling or lacrosse ball session, I’d recommend either Arnica or Biofreeze.

Arnica is a homeopathic medicine that comes in cream form and can be used to rub onto sore muscles to relieve muscle aches and stiffness and reduce swelling. It can be helpful with the painful knots you probably have from jumping a lot, and is also really good to use if you are a klutz like me and have a habit of running into the edges of tables a lot.

When you are seeking to a cooling experience as well as a healing one, try Biofreeze. The smell of the mint cream has a similar effect to icing, and helps with increased blood flow and muscle ache relief. It contains menthol which has a really nice cooling effect which can feel awesome on just massaged muscles.

Compression socks

Really, I didn’t  have the chance to actually try compression socks, mainly because I get so insanely hot when I work out that the idea of wearing another piece of clothing isn’t exactly appealing to me. So many reviews about them and all they can do for you, they’re high up on my birthday list this year.

It is undenied that the compressions socks are supposed to reduce fatigue and increase strength during workouts, they also reduce cramping, speed up recovery, and help to prevent and relieve shin splints. Athletes of all sorts—runners, CrossFitters, HIITers—swear by them.

 

 

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