ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Avoid Shin Splints

Updated on June 25, 2011

What Are Shin Splints?

Shin splints can cause burning pain in the lower legs. They are most common in runners. But a person can also get shin splints from walking. Walkers who walk on rough terrain and on hills are more likely to get shin splints.

Shin splints occur when a person works out underused muscles. Usually, the tendon connecting the muscles of the foot and the lower leg bones gets stretched. The result is the sharp, shooting pain of shin splints.

Wear Proper Shoes to Avoid Shin Splints

One of the most common reasons for shin splints is wearing the wrong shoes. Get shoes made specifically for running. They should provide plenty of support. Ask a knowledgeable salesperson at the shoe store for recommendations for shoes that help avoid shin splints.

Another option, or an additional measure, to avoid shin splints is to use shoe inserts. Sometimes the low price of shoe inserts can help you completely avoid shin splints.

Warming up before exercise is common advice for lots of reasons. Avoiding shin splints is one of them. Concentrate especially on warm up exercises that stretch the hamstrings. Another way to help avoid shin splints is to stretch out the Achilles tendons before running or walking. Don't just stretch before running or walking. Stretching after exercising, concentrating on the shins, calves, hamstrings, and Achilles tendons, can help you avoid shin splints altogether.

Try to strengthen your shin and calf muscles. Weak shins and calves can cause pain in the area.

Don't do the same exercises daily that stress these muscles. If you walk or run, do it every other day instead of daily. This is just until you get the underused muscles stronger. The reason for doing this is because shin splints are caused by weak muscles that are worked too hard. They need time to heal. So, every other day, try biking or swimming for instance, instead of running or walking.

Try changing the location of your exercising. Sometimes it's the surface that causes shin splints. Running on concrete and asphalt are possible contributors to shin splints. Try to find a dirt or grass surface to run or walk, at least part of the time. This may help avoid shin splints.

If you don't allow yourself to rest when you get shin splints, it can eventually result in a fracture. You don't have to avoid exercise entirely. Just try a different exercise routine until you heal that doesn't stress the area, such as swimming.

How to Avoid Shin Splints Comments

    0 of 8192 characters used
    Post Comment

    • raisingme profile image


      8 years ago from Fraser Valley, British Columbia

      Horses get them too and the same applies. People who have been hospitalized for long periods of time can suffer from these as well as they begin to get up and about. They are very painful. Wrapping the lower leg in warm towels for horses and people as does potassium. Eat a banana! Well Done article, thank you!

    • Hello, hello, profile image

      Hello, hello, 

      8 years ago from London, UK

      I have never heard of it but nevertheless it is a well written hub and very informative. Thank you.

    • Putz Ballard profile image

      Putz Ballard 

      8 years ago

      Great hub and some good advice. I had shin splints when I was in service in Alaska. Very painful.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)