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How to Prevent Shin Splints
How to Prevent Shin Splints

Having a sturdy shin is a reflection of strong legs and feet. It prevents you from having any sort of severe injury during the gym or any workout. But if your shin itself gets damaged or splinted, how will it block? Therefore, we are here to provide you some tips on how to counter shin splints. 

But before that, we must briefly discuss shin splints. Feeling ache in your shin whenever you run or sprint can be shin splints. It usually happens when you add too much pressure on your shinbone, named as the tibia. The defect is found in about 13% of runners & athletes, 22% of dancers, and 8% of military recruits. Other factors which may cause it are:

  • Running on a Hard Surface for Quite a Long Time.
  • Supinating Will Running or Sprinting
  • Wearing Those Shoes which Does Not Support The Shin.
  • Running Downhill Quickly From a Mountain
  • Anatomical Abnormalities. 

Therefore, read the blog and get known from the methods of preventing shin splints. 

Shin Stretches

Undoubtedly, the best way to prevent shin splints is by regularly doing Shin Stretches on a daily basis. Whenever you feel severe or mild pain in your shin, just start doing shin stretches and take rest. Leave the exercise or workout in the mid. In no time, you will start feeling better.
Yet, it is better to do shin stretches after every cardio workout. The following stretches must be done:

  • Gastrocnemius Calf Stretch 
  • Soleus Calf Stretch
  • Achilles Tendon Standing Stretch
  • Achilles Tendon Seated Stretch
  • Tibialis Anterior Muscle Stretch
  • Strengthening the Anterior Tibialis
  • Strengthening the Gastro-Soleus Muscles

Avoid Hard Surfaces

It is better to choose softer running surfaces rather than hard and ruff roads. For this, a treadmill is the best choice. It is soft, smooth, and easy to use. As soon as you do so, you will prevent your shin from ache or splint. 

Choose the Right Shoes

This phase is often ignored by everyone. They think that shoes don’t matter in any workout. But deep inside, they are wrong. Your shoes control the movement of your feet and support your bones. And it is requisite to pick the right shoes, that thoroughly assist your shinbones, and prevents them from injury. 

Take Time to Rest

It is good practice to work hard. But excess of everything is immoral. If you continuously do workouts that include the evolution of the shin, it may appear in shin splints. So it is sufficient to take some rest after completing a workout. Moreover, if you are a beginner to the fitness field, it is prohibited to go running on two consecutive days.


  • Maintain a Healthy Weight
  • Improve Running Techniques
  • Gradually Increase Your Activity.

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