How to Stop Shin Splits Forever

It happens to a lot of athletes and common people alike. You are running or hiking or even dancing and you feel a tightness in your legs. At first you ignore it, because you think maybe it will go away, but then you stop and suddenly it's really sore or it even hurts.

This probably means you have a shin splint. Shin splints generally refer to an inflammation in the muscle tissue around your shin. If left untreated it can get worse and eventually lead to a micro fracture in the bone.

However, did you know there are a few easy things you can do to stop it and keep it from ever coming back? It's so simple it's often overlooked.

Step 1: If you are currently experiencing a severe shin splint, it's best to rest and recover. Use ice and ibuprofen if needed and light stretching.

Step 2: Stretch your ankles and shins. The easiest way to do this is to lift up your leg and roll your ankle in a circular motion in both directions.

Step 3: This is the most important step. EXERCISE your shins!!!!

Why do runners get shin splints when they are so thin? It's not the surface or their form usually it's the fact that their calf muscles are very strong and large yet their shins are not. If your muscles are uneven it's easy to have an injury.

Shin exercises:

Reverse calf raise- Stand on an elevated surface with your toes hanging off. You may need to hold onto something for balance. Lower your toes and then slowly raise them back up. This is an intense exercise, don't overdo it at fist. You'll be surprised how effective it is. You can do it everyday when you are used to it.

Heel walks- Walk on your heels. Simple yet effective, it's best to walk on a soft surface to avoid injury. Another good idea is inner foot walks and outer foot walks. Walk on the inside and outside of your foot, this strengthens the ankle.

Yoga move- Upward Facing Dog is another great move for shin strengthening. Make sure you push your legs off the ground while doing this for maximum benefit.

Step 4: Make sure your exercising form is correct and you have a decent pair of shoes if you are exercising on hard surfaces.