Why Do You Keep Getting Shin Splints?

Do you feel your shins hurt after jumping a rope? If yes, then they may be shin splints.
 

What are Shin Splints?

Shin splints is an inflammation of the muscles and is also known as Tibial Stress Syndrome. The shinbone is the large bone in your lower leg, and overuse of this bone can cause pain. It is common for anyone who engages in intense physical activity to get shin splints. Also, not only jump rope but any exercise can cause shin splints. You can identify it by the pain that runs through the lower leg. 

 Though shin splints are nothing to worry about, taking rest and not overdoing your exercise routine will help you from not getting shin splints frequently. Also, it is advisable to give enough time to your body to heal before going back to your jump rope exercise routine.
 
When you get a shin splint, you can reduce the pain by using an ice pack or keeping your legs elevated. If the pain does not go, it is always a good idea to check in with your doctor to check for injuries. Start working out again only when the pain subsides and you feel good enough to get back on your feet. 
 

Why Is It Easy To Get Shin Splints For Beginners?

It is more common for beginners to get shin splints as your body is still getting used to the exercise. Also, you might not be aware of all the preventive measures that you can take to avoid shin splints. So what are the main reasons that might cause shin splints?

1. Wrong Action of Skipping Rope

Though jumping rope is a safe exercise but not taking proper measures can lead to injuries. Most beginners end up jumping too high which is not the correct way. Ensure that you jump just one or two inches off the ground. If the impact is too much it will lead to shin splints. With regular practice, you can achieve this and get all the benefits of jumping a rope without getting shin splints. 

2. The Number of Skipping Ropes Per Week is Too Frequent

 Are you jumping too often?
 
How often and how much you jump can be a reason behind you getting shin splints. As a beginner, it is important to take it slow and increase your intensity level as your body gets used to the new exercise.
 
Remember to listen to your body and be aware of your capacity. Going beyond that will lead to unnecessary injuries that will only lead to setbacks. The best way is to take a day off between your jump rope routine and give your body enough time to recuperate.

3. Have You Stretched in Time Before and After Exercise?

Stretching is important for any exercise. Muscles are made of tiny fibers and when you exercise these fibers develop microscopic tears. Stretching can help to relax these muscles and work as a great warm-up routine before you start skipping. 
 
The muscle groups that you need to stretch before jumping rope are hamstrings, quads, calves, glutes, and lower back. You can also massage your calves and feet to relax them. Stretching before and after exercise can minismise injuries and also reduce the recovery time between workouts.

4. Jump Rope on Unsuitable Ground

The ground that you are jumping in is as important as any other points I have talked about in the article above. As a beginner, try to avoid hard surfaces and invest in a good mat. Mats absorb shocks and will reduce the impact on your muscles and joints.
 
It has been seen that jumping on hard surfaces is more often than not a primary reason for getting shin splints. Yes, the chance reduces as you get more accustomed to skipping. But as a beginner, use softer surfaces like rubber or wooden flooring.
 

What Should We Do To Avoid Getting Shin Splints?

Now as you have learned the reasons that might cause shin splints, let's learn the ways to avoid them.
 

Reasonable Warm-Up Exercise before Skipping Rope

 
As we have already talked about the importance of stretching before and after exercise, you are aware of how important warm-up is. So, always be mindful to warm up for maximum results and minimum injuries. 
 
Warm-up can include light cardio such as walking and jogging along with a few stretches. You can also do a few jumping jacks to get your body ready for skipping.

 Pay Attention to How Often You Skip Rope at The Beginning

It is important to always remember to pay attention to your body and not push yourself. Give time for your body and muscles to heal before you go back to jumping again. You might be enthusiastic to lose weight but if you are getting tired or injured regularly in the process, it will not only be frustrating but you will also lose interest soon enough.
 

Wear Correct Footwear

All exercise requires the correct type of shoes. Before you start a jump rope routine, invest in good shoes that will offer the best support. Look for shoes that have a cushioned sole for good support. You can also use shoe insoles or orthotics to get more comfort and safety.

It Is Recommended To Buy a Skipping Mat

You should never overlook the surface you are jumping in. As a beginner, it is recommended to skip on softer surfaces. As this is not always possible, you can buy a mat instead that will offer you a softer surface to jump on. 
 
Mats not only absorb the impact of your jumping but also extend the life of your ropes. Even when you are a pro you can always choose to continue using a mat as it reduces the chances of upper and lower body injuries. 
 
Jumping rope has a lot of benefits and it is an excellent exercise to lose weight. Do not let injuries dampen your enthusiasm and stop you from reaping all the good advantages. If you keep all the above information in mind and take it easy as a beginner, you can avoid getting shin splints easily.