Shin splints can be very painful. The pain from shin splints is on or next to your shin bone. Shin splints are caused by an inflammation of the sheath that attaches to the muscle to your shinbone. If you suffer from shin splints, stop your exercise program until the shin splints have gone away to prevent any serious or permanent injury to the sheath or muscle in your shin.

Things You Will Need

Shoes, heel lifts

Step 1

1) Get yourself properly fitted for shoes. Your foot and size can change over the course of time. You should be measured yearly to insure proper fit.

2) Wear the correct shoes for the activity you are involved in. For example: wear running shoes for running, walking shoes for walking etc. Shoes are specifically designed for an activity to insure proper weight distribution and distribution of force to your foot which will subsequently help to prevent pain.

3) Use heel lifts in your shoes. Changing the angle of your foot can reduce the pressure on your shins. Heel lifts are available at pharmacies and some specialty shoe stores.

4) Run or jog on even surfaces. Do not run on the same type of surface every day. Make it part of your program to try to switch the running surfaces. For example: day one: run on grass, day two: run on sand, day three: run on blacktop etc.

If you are unsure of why you have shin pain, see your doctor to rule out any other causes or conditions. Rest is very important to relieve shin splint pain. Never run or exercise if the activity causes you any pain or discomfort.

Tips & Warnings