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How to Avoid Shin Splints

Shin splints are painful, but are sometimes preventable.


  • : Always consult a physician before attempting to do any exercise or exercise plan.
  • Step 1: Wear the right shoes Before beginning your warm-up, wear the right kind of shoes for your workout – whether your walking, running, hiking, or playing a sport.
  • TIP: Some athletes recommend icing your shins before and after every workout.
  • Step 2: Warm up muscles Warm up your muscles thoroughly before launching into your activity. Walk or jog slowly for at least 10 minutes.
  • Step 3: Start workout slowly Start your exercise activity slowly and then gradually increase your pace of walking, jogging, running, or stair climbing. This allows your muscles to get used to the exercise.
  • Step 4: Stretch muscles Stretch your muscles with various stretching exercises after every workout to prevent cramping and injury. Ice your shins if you feel any pain.
  • FACT: Did you know? The most common cause of shin splints is inflammation of the periosteum of the tibia – the sheath surrounding the bone.

You Will Need

  • The right athletic shoes
  • Warm-up exercises
  • Stretches
  • Ice (optional)

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