How to Protect Yourself From Shin Splints

Shin splints are pains along the front or back of the long bone in the lower leg, usually associated with exercise or sports training. Learning how to protect yourself from shin splints is an easy process, focusing on three areas: shoes and support, level of impact and supportive activities to help prevent pain.

Things You'll Need

• Supportive shoes
• Arch supports

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Instructions

Protect Yourself From Shin Splints

• 1

  Choose the right shoes. Shoes with a heel that is too built up or inflexible will invariably cause pain in the shins. When selecting shoes for walking or running, be sure the sole is flexible (twisting the shoe is a good test) but still supportive. The heel should not be so built up that your heel is much higher than the rest of your foot.

  Replace running or walking shoes about every 500 miles--the soles of shoes will wear out and lose support before the uppers start to look worn, so remember to change your shoes about every three to six months, depending on how much you run or walk.

• 2

  Consider arch supports. Studies have shown that arch supports help reduce the incidence of shin splints. You can find insertable arch supports at most stores specializing in sporting goods or footwear for running and walking. Specialty running shoes can sometimes come with special support in the arches; try out different kinds to ensure proper fit and support.

• 3

  Cross-train with a lower impact activity. Running or distance walking can be hard on the legs, especially the shins. Alternating training, or cross-training, with a lower impact activity like swimming or biking can help prevent or alleviate shin pain. Cross-training also helps build up the legs in a different way from the primary exercise.

• 4

  Incorporate stretching and strength training. Stretching calves before and after a run or a walk will help prevent shin splints--toe raises are especially good. Lightweight training for your legs--especially your calves--can build up the muscles in the legs, provide a good stretch and even serve as a kind of cross-training to keep the legs stretched and in good shape.

• 5

  Start slow and increase exercise time and intensity gradually. As with all exercise, you should start a running or walking regimen slowly and increase distance, endurance and intensity over time. Starting too fast, too intense or going too hard or too long in a sudden manner will stress the shins and cause pain.