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Shin splints are most commonly seen in avid runners and can occur for a variety of reasons. Causes of shin splints include running in improper footwear that is worn out, a sudden increase in distance or duration of running, weak leg muscles, having flat feet and running on a hard surface such as concrete. The good news is that there are many things that can be done which will lessen your chances of developing shin splints, so that you can continue to run pain free.

Strengthening your leg muscles, particularly the calf muscles, can go a long way in the prevention of shin splints. Performing exercises such as calf raises and leg presses will increase your leg strength and eliminate the muscle imbalance that causes shin splints. Stretching these lower leg muscles before and after running will keep them flexible and loose, which can also minimize your chances of developing shin splints. Perform a brief warm-up activity such as brisk walking to warm up your leg muscles before running, and end your running workout with a stretching routine to reduce muscle tightness, which can also cause shin splints.

Wearing the right shoes while you are running can also significantly reduce your risk of developing painful shin splints. It is a good idea to replace your running shoes every 300-500 miles, since running with shoes that are worn out can place a tremendous amount of stress on your joints. If you are prone to shin splints, consider a running shoe that offers cushioning support.

If you are running outdoors, consider running on a softer surface, such as grass or dirt and never run on a hard concrete surface, since this may cause shin splints to occur. Runners should also consider cross training and alternate running days with another activity that does not place stress on the shins and lower legs such as walking, biking or swimming.