How Your Abdominals Help Prevent Foot Pain and Shin Splints

Every athlete has wondered how to prevent footEither of these can cause foot pain and improper
pain and shin splints during their workouts. Foot orform when exercising. There is a simple test to help
shin pain can cause you to alter your stance and limityou know which way your feet go. Look at the
the weight and duration of your workouts. It also willbottom of your shoes. The wear pattern will tell you
set you back day, weeks or even months. Now ifwhat you need to know.
you are training for something important, even aIf your shoe shows the most wear on the inside of
single part of your training is of the utmostthe sole, then you have low arches (flat feet) and
importance. Miss one....guess what....no first place finish.tend to over-pronate. That means you roll your feet
There are some simple, easy rules to follow toinwards. To avoid foot pain and improper form when
prevent foot pain and shin splints during a workout.exercising you will want a shoe with maximum
In order to achieve this you must have: - propersupport. You may want to see a podiatrist for an
shoes - possibly some foot support if needed - goodorthotic insert.
exercise formAdditional Support: Should your shoes show the most
But one the most important parts of your success iswear on the outside, then you have high arches and
a stable core.tend to under-pronate (supination). You tend to roll
When you think about it, they are all inter-related.your feet outward. To avoid foot pain with this
The proper shoes will help with support. Properlycondition you will want a shoe with a cushioned sole
supported arches will help stabilize your foot, but ifand a soft midsole. A podiatrist can give an orthotic
your pelvis is like Jell-o, unstable and very loose, yourto correct this condition also. However, his can be
lower body will endure the pain. The energy fromgood and necessary and some times very bad. For
your movement has to dissipate somewhere.....ifexample if you have a tight quadratus lumborm (a
everything works correctly; the energy dissipates outfour sided muscle that holds your ribs to your pelvis
of your body and into the ground. If not, it finds ayou will could have one leg shorter then the other. If
place to hide, like joints, ligaments and tendons.not evaluated, you could end up in a situation that will
This is why I preach about abdominal and coremake you situation worse. I would suggest a good
conditioning. Getting your core working as I haveCHEK practitioner in your area ( or a good Physical
mentioned many times in addition to good postureTherapist. Again, if you get inserts before a good
reduces many problems in your back, legs and feet.evaluation you compound the problem.
So get that core going and add these extra ideas toForm and Exercise: Once you have your shoes with a
your quest.proper fit and feel, then there are a few other things
Shoes: Knowing what to look for in the proper shoeyou will need to know to prevent foot pain and shin
will help to prevent foot and lower back pain. Yoursplints. Shin splints occur most often during walking or
shoes should have about ½ inch of room fromrunning, on a road or the treadmill. They develop due
the tip of your longest toe to the end of the shoe.to a tight calf region. There are a couple of exercises
Be sure to measure your feet often. Your footthat will help you to prevent, or overcome shin
changes with age. A good tip, shop for shoes at thesplints.
end of the day. Your feet swell from daily work, justStrengthen and stretch your calf muscles. Toe raises
like they do during a workout. A shoe that fits at theand shin stretches will help you build shin muscles and
end of the day will fit better during a workout.improve their flexibility. If you already have shin pain
I would suggest working out on softer surfacesthen you should walk (or run) every other day. Ice
whenever possible. Some gyms are equipped withyour shins before and after working out. I have a
floor mats (rubber), also grass works to help insulatecomplete flexibility and stretching e-book in my firm
your feet. Try your best to avoid concrete. Replacingand flatten your abs e-book package for Free.
your shoes every 300 miles walked or when theDo not over-stride: Over-striding is the major cause
insole wears out will also help to prevent shin splintsof shin splints. Keep your stride longer in back and
and foot pain.shorter in front. Push off with your back leg to
The proper shoes will help you hold your body inincrease your speed.
good form throughout an exercise. If you have footStay warm: Keep your legs warm during your
pain, your body will instinctively alter its stance toworkout. Stretch your legs before working out.
avoid that pain. Without you knowing it, your kneesWarm-up for 10 minutes before working out fast or
will twist or bend inwards, your hips will rotate andheavy. Stretch again after warming up.
your pelvis can tilt forwards. All of these alter properFollow these simple rules and tips and you will be able
posture and human biomechanics and result into avoid foot pain and shin splints. It is easier to
overuse potentially leading to foot, knee, and lowermaintain the proper form throughout your workout if
back pain.you can avoid pain or discomfort. We all know that
You have to consider your arches when you look forproper form allows you to workout better and
the proper fitting shoes. You have to pay attentionstronger. Add all of this up and avoiding foot pain and
to the way your old shoes are wearing out. That willshin splints will allow you to workout longer and
tell whether you feet overpronate or underpronate.stronger.