How to Avoid Shin Splints When Walking

Shin splints is a type of pain familiar to athletes. When walking, running or participating in other forms of exercise, shinbone--called the tibia--can become overloaded from activity. An adjustment to how and where you walk can help you avoid this painful condition during your workout.

Things You'll Need

• Walking shoes

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Instructions

• 1

  Wear athletic shoes that are suitable for walking instead of sandals or other footwear that skimps on support. Sneakers that cushion your feet and provide strong arch support can help you avoid shin splints and other injuries while you are walking. Keep track of your mileage. The Mayo Clinic recommends buying new sneakers after putting 350 to 500 miles on the shoes.

• 2

  Begin walking small distances and gradually build up to your full workout, especially if you have not exercised in a long time. The National Institutes of Health explain that suddenly intensifying your exercise program can exacerbate shin splints; by starting off slowly, you may be able to avoid the painful problem.

• 3

  Warm up with strengthening exercises before you start your walk. Stand up on your toes, hold the position for several seconds, or as long as you can, and return to a normal position with the entire sole of your foot on the ground. This type of stretch can make your shins stronger and reduces your risk of getting shin splints while you are exercising.

• 4

  Walk on soft surfaces, such as a grassy area, an rubberized, all-weather track or a sandy beach instead of hard pavement. The Mayo Clinic suggests that a hard impact during exercise can lead to shin splints.