How to Prevent Shin Splints

Shin splints may not be life-threatening, but for over 3 million Americans, they cause problems that interfere with your quality of life. The soreness, swelling, and tenderness shin splints cause make carrying out everyday activities a pain. And if not treated, shin splints can develop into a stress fracture. 

At Arlington/Mansfield Foot & Ankle Centers, our board-certified providers specialize in getting people in Arlington and Mansfield, Texas, with the shin splints treatment needed to get back on their feet and avoid complications.

We also know it’s better to prevent shin splints from developing in the first place. Keep reading to learn more about this painful condition and how you can prevent it.

Why do people get shin splints?

Shin splints develop as a result of overuse or repetitive stress on your shin bones and tendons. Your tendons are soft, connective tissues that attach your muscles to your bones so you can move. 

When you engage in certain physical activities or exercises, this tissue gets inflamed. The inflammation makes it painful to move, causing pain in the shin bone. This pain is called shin splints. 

Because shin splints usually develop from excess force, engaging in certain activities or behaviors related to physical activity increase your risk of developing the condition, including:

• Sudden increase in duration, frequency, or intensity of exercise
• Jogging and running
• Brisk walking or speed walking
• Training on uneven or hard surfaces
• Being flatfooted
• Being a dancer
• Having inflexible arches
• Having weak ankles, hips, or core muscles
• Military training
• Not wearing appropriate footwear

If you think you have shin splints, be sure to talk to your podiatrist. Shin splints may become stress fractures if you don’t address the problem. If your Arlington/Mansfield Foot & Ankle Centers provider diagnoses shin splints, they create a customized treatment plan that may include:

• Taking a break from physical activity
• Ice therapy
• Compression therapy
• Physical therapy
• Prescription stretches
• Changing your shoes

Your provider may also prescribe custom orthotics to stabilize your feet and take the stress that results from walking, standing, and so on from your shin bones. 

How can I avoid shin splints?

Shin splints are a pain. Fortunately, you can minimize your risk of developing shin splints by taking a few key steps: 

• Wearing the right shoes for the activity
• Ask your provider about custom orthotics
• Don’t increase intensity, frequency, and duration of exercise quickly (stay to a 10% increase or less per week)
• Warm up and cool down before and after exercise
• Stretch your lower legs and ankles before and after exercise
• Avoid hard or uneven surfaces when running, jogging, or walking quickly
• Strength train your leg muscles and ankles
• Ice your shins after exercising to minimize swelling

And don’t forget to pay attention to any signals your body sends. If you experience pain in your shins during exercise, stop! Continuing through the pain worsens inflammation, and you’ll end up sidelined for longer. 

Get help for shin splints or learn more about preventing them by scheduling an appointment online or over the phone at Arlington/Mansfield Foot & Ankle Centers.