Shin splints are known medically as medial tibial stress syndrome (MTSS). When they appear, pain, tenderness and mild swelling can take place on the inside of the lower shins. Overuse is one of the main causes of this condition. Runners, athletes and people that have a flat arch in their foot are the most likely to get shin splints. Whether you are an athlete or not, you can avoid them by taking some preventive measures.
Step 1
Change your shoes. When you have footwear that does not fit properly, you have a tendency to overpronate or oversupinate. This means your ankles turn in or out when you are running, which can place a lot of stress on the shins. To prevent this from happening, get new running shoes every 300 to 500 miles and make sure they have good shock absorption.
Step 2
Be aware of where you run. Running on rough, hard and uneven surfaces can place a lot of stress on your lower legs and shin splints can develop. Run on soft surfaces, like sand, grass and tarmac that are smooth. You can also choose to bypass running altogether and perform non-impact exercise such as swimming, elliptical training, biking and rowing.
Step 3
Walk on your heels. Strengthening the tibialis anterior muscles, located in the front of the shins, can help prevent shin splints. Heel walks can be done by lifting your toes off the ground and walking for a series of steps. You can also do heel step-downs where you alternate stepping down and and then back up on a step.
Step 4
Improve your calf flexibility with a wall stretch. Tight calves can also lead to shin splints and they should be stretched regularly to maintain flexibility. Do a wall stretch by placing your hands against the wall and standing about 2 feet away. Keep your legs straight and lean forward until you feel a stretch in your calves. Hold for 20 to 30 seconds and release.
Step 5
Stretch the shin muscles. Keeping the anterior tibialis muscles flexible can also help prevent shin splints. To stretch them, come into a kneeling position. Flatten the tops of your feet on the ground and sit back on your heels. Hold for 20 to 30 seconds and release. You can also stretch these by coming into a seated position and having an assistant bend your feet down towards the floor and holding.
