How To Avoid Shin Splints When Running On A Treadmill

Shin splints -- also known as medial tibial stress syndrome -- are a common overuse injury seen in athletes, especially runners. Shin splints occur as the result of too much stress being placed on the shinbone and connective tissues of your shin, according to MayoClinic.com. While running on a treadmill poses a significantly less threat of developing shin splints, shin splints are still a possibility. Proper footwear, conditioning and training programs can help you to avoid shin splints while running on a treadmill.

Step 1

Visit with a podiatrist. The American College of Podiatric Sports Medicine recommends visiting with a podiatrist prior to beginning a running routine. A podiatrist can look for underlying foot conditions, examine your running shoes and prescribe orthotics.

Step 2

Invest in a good pair of running shoes. Running shoes with adequate shock absorption can help to prevent shin splints. Shoes should fit snugly in the heels and have a half an inch of space between your longest toe and the tip of your shoe. Running shoes should be replaced when they become worn or damaged. Visit a running specialty store or sporting good store for help in picking out appropriate running shoes for your foot type, running routine and body weight.

Step 3

Incorporate strength training into your workout program. Perform leg presses, leg extensions, toe raises, hamstring stretches and calve stretches prior to running to help reduce your risk of injury. Complete exercises in one set of 20 repetitions.

Step 4

Use an arch support. Place an arch support in your shoe to help reduce pain and better help absorb shock as you run.

Step 5

Increase your training program gradually. The National Academy of Sports Medicine recommends increasing your training routine at a rate of 10 percent each week until you have hit your training goal. This can help reduce overuse injuries.