Shin splints are a common affliction for runners. They develop most often in new runners or runners who dramatically increase their mileage. Speed work, hill running and running in worn shoes can also lead to shin splints. Shin splint pain is recognized by tenderness that runs along the inner part of the lower leg. Initially, this pain only occurs when running, but if the runner doesn't allow the shin splints to heal, they can eventually lead to pain in daily life.
Proper Footwear
Quality, supportive shoes are the first line of defense against shin splints. For best results, visit a shoe store that specializes in fitting runners. These stores have specially trained employees that can watch you run and recommend several styles. They can also help you with fit and in making the final decision. If this isn't possible, choose a shoe that is comfortable as soon as you put it on. There should be no breaking in period. If you have flat arches, consider adding an insert to your shoe to provide support for your arch. Replace your running shoes every 300 miles.
Modify Your Routine
Shin splints are much easier to prevent than heal. Once a shin splint develops, there is little you can do but rest until the pain goes away. If, however, you modify your training routine at the first sign of pain, you may be able to prevent shin splints from developing. If you normally run on the road, move to trails or other, more forgiving surfaces. Reduce the number of days each week that you run, adding swimming, bicycling or another form of cross training to your routine. Limit hill runs and speed work until the pain subsides.
Stretch and Strengthen the Lower Body
If you don't already strength train, add it to your exercise routine. At the least, do toe raises several times a week to strengthen the shins. Stand on a flat surface and raise your heels, hold for one second and then lower yourself back down. You can also do this exercise with dumbbells held at shoulder level to make it more difficult. Other lower body strength exercises, such as lunges and squats, are a great addition to a running program and can help reduce the risk of developing shin splints.
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