How to stop shin splints in their tracks?

Take these five steps at the first sign of any pain along your shins.

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woman sweating in the gym

Rebekah Donley, DPT, is a physical therapist at Victor Physical Therapy in Teton Valley, Idaho.

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One possible downside to the extra energy and time spent outside?

Dr. Donley is no stranger to injuries and ailments from overuse.

Woman walking on a treadmill at the gym.

But how can you stop shin splints?

How to stop shin splints in their tracks

1.

Start slow

We get itthe sunshine is amazing.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

But work up to that 10-mile run or longer power walk gradually.

Add just a little distance or time every week and ease into your goals.

Most run coaches will tell you to increase your mileage by no more than 10 percent each week.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Rebekah Donley, DPT, is a physical therapist at Victor Physical Therapy in Teton Valley, Idaho.

As soon as you start feeling any niggles, pull back on the amount of time on your feet.

Take a day or two off until everything feels back to normal, according to theMayo Clinic.

No need to opt out of all physical activityjust keep things at a low to moderate level.

Healthy female training in the gym, performing a hip thrust.

If you dont pull back, the pain could eventually become a stress fracture.

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A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

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(Try theHoka Gaviota 3for optimal stability and arch support.)

Strengthen your calves

Regularly performing calf raises will help protect your shins.

Push your heels up and stand on the balls of your feet.

Aim for 12 to 20 reps for two or three sets.

Stretch, stretch, stretch!

Hold for 30 seconds and repeat with the opposite leg.

Then, try this17-minute Pilates Power Workout for Runners with Laurence Agenorfrom Well+Goods Trainer of the Month Club.

The ankle dorsiflexion mobilizations target ankle movement and give the shins a solid stretch.

Give your shins some TLC

Most of us are guilty of hitting it too hard from time to time.

Ice your shins for 15 or 20 minutes, four to eight times a day.

If you have swelling, try a compression sleeve or socks to help with circulation likeCEP Cap Sleeves.

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