What Can Be Done to Prevent a Shin Splint?

Shin splints can be a painful by-product of frequent running or walking. Also known as medial tibial stress syndrome, shin splints occur due to fatigue and trauma to the muscles that attach themselves to the tibia. With the force that occurs during a run or strenuous walk, the muscles can be torn away from the bone, causing pain and discomfort.

Start with the Sneakers

• Prevention of shin splints is entirely possible, and should begin with an evaluation of your current footwear and the support it provides. You should replace you running shoes every 300 to 350 miles put on them, so if your shoes are old, it's time to throw them out. Choose a shoe that is appropriate to the activities you regularly perform. For example, if you are a runner, choose shoes specially made for running, which will be lighter in weight and offer extra support in the toe pad and heel that receive the most impact while you run.

  For a more sophisticated approach, a podiatrist may be able to provide a gait analysis to evaluate your foot-strike pattern while walking or running. This analysis can allow your podiatrist to recommend the proper footwear that can support your foot and prevent shin splints. Be sure the shoe provides plenty of arch support, how the lack of this can cause shin splints.

Stretch and Strengthen

• Running or walking without a proper warm-up can increase the likelihood of getting shin splints. Prior to beginning your workout, you should elevate the heart rate slightly and perform static stretches. These include:

  Toe raises: Stand on a step with the balls of your feet on the step and your heels hanging off. While holding onto a railing or other object for balance, lower the toes to stretch the calves, then raise up on the balls of the feet. Repeat this action 8 to 10 times.

  Shin stretches: In a seated position with the feet flat on the ground, lift one leg up with the toes flexed. Hold this position for 5 to 10 seconds, then repeat with the opposite leg. Perform this exercise 8 to 10 times.

Mix It Up

• If running and walking are beginning to cause shin pain, try other exercises that have less of an impact on the body. These exercises could include swimming and biking. While shin pain does not mean you have to limit all running or walking activities, choosing alternate forms of exercise can help lessen the force sustained to the body.

  Also, the theme "no pain, no gain" does not apply when it comes to shin splints, this rule does not apply. At the first signs of pain, rest your body and try to allow the body to heal.