Shin pain is often caused by exercise. The pain normally manifests itself after a period of inactivity. Shin splints commonly affect recreational and trained athletes, including basketball players and runners. Symptoms of shin splints include pain when the foot or toes are bent downward, occasional swelling and burning. If shin splints are left untreated, an increased risk of stress fractures may develop. The methods below can prevent shin splints.
Step 1
Check the condition of your shoes and replace them if they look old and worn out. The cushions and soles of your shoes start to wear out significantly after walking or running over 500 miles. Old and worn out shoes could contribute to leg and foot fatigue, plantar fasciitis and shin splints.
Step 2
Avoid running or walking on hard surfaces such as concrete. This can cause shin splints. Instead, run on soft surfaces such as grass, dirt or cinder walking paths.
Step 3
Exercise your calf muscles for at least 15 minutes every day. Exercises such as shin stretches and toe raises can improve the flexibility of your shin muscles while strengthening them.
Step 4
Avoid overstriding. Shin splints are commonly caused by overstriding. Always keep your stride shorter in the front and longer in the back. Push off more with your back leg to go faster.
Step 5
Apply ice to your shins prior to walking or running, and apply ice again 30 minutes after you run or walk. Applying ice to your shins will prevent inflammation.
Step 6
Slow down or stop immediately if you start to feel pain. Shin splints tend to worsen if you continue running. If you have suffered from shin splints, rest for a few minutes and do some shin stretches before resuming running again.
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