The best way for you to prevent shin splints is to not take on a higher level of activity, such as in running or any other type of exercising involving the muscles around the shins, until you are ready. Many people get shin splints because they try to do too much at one time, and their muscles simply cannot keep up with the activity level. When you are beginning any new type of exercise routine, try to start off slowly at first and work your way up to more intense levels later. You may also be able to prevent shin splints by warming up before a workout, using ice after a workout, and making sure your shoes are not worn out.
If you get shin splints, you are likely experiencing pain that resulted from tiny tears in the muscles just outside your shins. Many people work out to build up the muscles in their calves but neglect to think about strengthening their shins. Even if you have strong, toned calf muscles, you could still get shin splints if your muscles in that area are weak. When you are working out, you should do some exercises to build up these muscles, such as stepping up with one foot onto a chair or other surface and holding your position for about 10 seconds before coming back down. Trying to lift small amounts of weight with your toes may also help you to build up your shins.
Stretching exercises just before a vigorous workout session are also recommended to prevent shin splints. You can stretch your shins by placing your foot against one wall and bending your torso down over your shin. You should try to hold the position for about 15 seconds before releasing. Doing this a few times before a workout may greatly reduce your chances of getting shin splints. It's also not a good idea to try to do too much too soon, particularly if you are running. If you start to feel pain in your shins, just stop rather than try to run through the pain so you don't make the problem even worse.
If you want to prevent shin splints, you should also pay attention to what type of shoes you're using to work out in. Shoes that are old with worn down soles are more likely to cause shin splints than newer shoes. People with strong muscles around their shins are still at risk of getting shin splints if they wear worn out shoes. You might also want to try using ice on your shins just after working out. Ice can reduce swelling and inflammation of your muscles, which may prevent shin splints.
