How to Prevent Getting a Shin Splint

The term "shin splint" is generally used to categorize pain in the lower part of the leg. However, shin splints specifically relate to pain in the area of the shinbone, which is the large bone located at the front of your lower leg. The Stretching Handbook website states that shin splints are caused as a result of stress to the shin area, owing to rigorous exercise, by biomechanical inefficiencies like flat feet and by wearing ill-fitting footwear. Constant stress to the shin will result in tenderness, swelling and pain along the inner portion of your lower leg. It is important to identify the cause of the initial shin splint injury and incorporate measures to prevent reoccurrence in the future.

Things You'll Need

• Shock-absorbing insoles
• Sports massage

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Instructions

Instructions

• 1

  Perform toe raise exercises to strengthen your shin. Standing up, gently rise up onto your toes. While standing on your toes, slowly lower your heels back to the floor. Repeat this exercise 10 times.

• 2

  Stretch your feet daily and consider having a sports massage to improve lower leg flexibility.

• 3

  Consult a podiatrist for recommendations on footwear that will suit your foot type, gait and sports interest.

• 4

  Use arch supports, like shock-absorbing insoles, when you wear shoes. These insoles help reduce undue shock to the lower leg.

• 5

  Opt for sports like swimming, walking and biking, all of which have a minimum impact on your shins.