• STRETCH YOUR LEGS
Stretching the muscles of your lower legs will help build new collagen, speed repair, and strengthen and increase flexibility — all of which will make you less susceptible to shin splints.
• CHOOSE THE RIGHT RUNNING SHOES
Your shoes need to fit your foot type. If you overpronate, you have flat feet that roll inward more than 15 percent. If you under-pronate, the heel makes initial contact with the ground but the inward movement of the foot occurs at less than 15 percent. And if your shoes are old and worn and smelly, you should get rid of them for the sake of others around you and because they’ve most likely lost their ability to control the rotation of your foot and absorb shock.
• RUN ON SOFT SURFACES
Running on concrete or asphalt can cause and aggravate shin splints. So if possible, choose grass, dirt, or bouncy castles.
• SUPPORT YOUR ARCHES
Along with well-cushioned shoes that fit your foot type, arch supports and orthotics help soften and disperse the stress on your shinbones. Try the relatively inexpensive off-the-shelf ones at pharmacies or Target. If they don’t cut it, you may need to head to a podiatrist for orthotics made from casts of your feet.
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