We superior athletes get shin splints from many things. It could be from starting up a new fitness routine that includes walking or running, new sneakers, or when runners change their stride. Something causes an imbalance between the muscles that lift the foot and those that pull it down. Be sure your sneakers do not have too high of a wedge heel. Developing strong calf and shin muscles helps.
Here are a few more suggestions:
- Be aware of your stride. Overstriding is one of the major causes of shin splints. Keep your stride longer in back and shorter in front. Go faster by pushing off more with the back leg.
- Make sure your sneakers are broken in. You must be able to twist and bend your shoes, otherwise your feet and shins are battling your sneakers with every stride you take.
- Work on your calf muscles at the gym.
- Purchase new sneakers every 500 miles. It's tough to know how long you've been walking and running but if your shin splints are bad you need to figure out a way to measure. After 500, ditch them. Your feet and shins will not be happy with old sneakers. Plantar fasciitis is also a possibility.
- Running on cement does not help. Go softer wherever possible.
- Make sure you properly stretch every muscle in yuor legs before you go running. That includes your quads, your hams and your calf muscles. Also, do some light running before you hit your pace.
- If you start to feel the shin splints while running you need to stop. If you continue running you will only make them worse. Apply Ice to help the pain go away.
