Shin splints: an easy term which is related to inflammation, damage, or strain around the muscles which attach to the shin bone.  Anyone who has had shin splints knows how uncomfortable and irritating it can be. Prevention is the key to anyone looking to become a serious runner.

This injury is most common in those who have just started exercising, mostly running or jogging. When beginning to exercise try to avoid running or jogging up or down hills as this causes rotation in your ankle which your body is not used to. This rotation will stretch and pull on muscles that your body is not used to using and can cause slight tears.  You need to start by performing simple exercises which will strengthen your calf and shin muscles and improve flexibility.

Working weights into your jogging or running routine will help prevent shin splints from occurring. Squats, presses, extensions, will all help you condition in preparation for more challenging runs. A great exercise is to stand with your feet shoulder width apart and stand up on your toes while rotating outwards. This will contract your calf muscles and help simulate the stresses while running. Two sets of ten every other day will work wonders.

Probably the most important aspect of prevention which most people overlook is properly fitting shoes. The majority of the population has some form of pronation, this means your foot either rolls inward or outward while running. These twisting motions can cause stress to your body and result in shin splints. Your feet need support and the right amount of cushion to be able to sustain the high impact running has on your body.

Going to purchase shoes is a lot like buying a new car, you need to get in them and take them for a test drive. A good running store will put you on a treadmill so they can observer your form and posture. This is almost a necessity to ensure your feet are held in the right position while running. Take the time to find a high quality store to fit you to the right shoe, your body will thank you.

If you have shin splints take a day or two off from running and do some low impact exercises instead.  The elliptical machines and cycles offer a great alternative which will still allow you to do cardio. Swimming pools offer great resistance and breathing training as well. At night soak your legs in warm water with Epsom salts to help alleviate the pain and speed recovery.

It is important to be able to identify if you truly have shin splints, always consult a professional before attempting any home therapy.