To help prevent shin splints:

  • Analyze your movement. A formal video analysis of your running technique can help to identify movement patterns that can contribute to shin splints. In many cases, a slight change in your running can help decrease your risk.
  • Avoid overdoing. Too much running or other high-impact activity performed for too long at too high an intensity can overload the shins.
  • Choose the right shoes. If you're a runner, replace your shoes about every 350 to 500 miles (560 to 800 kilometers).
  • Consider arch supports. Arch supports can help prevent the pain of shin splints, especially if you have flat arches.
  • Consider shock-absorbing insoles. They might reduce shin splint symptoms and prevent recurrence.
  • Lessen the impact. Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually.
  • Add strength training to your workout. Exercises to strengthen and stabilize your legs, ankles, hips and core can help prepare your legs to deal with high-impact sports.
July 21, 2016
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  2. Shin splints. Merck Manual Professional Version. Accessed June 30, 2016.
  3. Callahan LR. Overview of running injuries of the lower extremity. Accessed June 30, 2016.
  4. Safran MR, et al. Medial tibial stress syndrome (shin splints). In: Instructions for Sports Medicine Patients. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2012. Accessed June 30, 2016.
  5. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. July 1, 2016.