How to Avoid Shin Splints on a Treadmil

Shin splints are very uncomfortable and many runners find them to be debilitating. The pain from shin splints can last for more than 24 hours and can be a hurdle to your ability and desire to keep running. Here are a few ways runners can avoid shin splints while running on a treadmill.

Instructions

    • 1

      Do some light stretching activity to warm up your muscles. A great way to stretch our your calf muscles is to extend your leg and to place the bottom of your foot against a wall while the heel of your foot rests on the floor. The bottom of your foot should not be completely flat against the wall. You should allow a small space between the wall and the heel of your foot. Once you are in this position, lean into your foot lightly to stretch the calf muscle. Do this for each leg for about 30 seconds.

    • 2

      Stretch out your muscles before running, paying extra attention to your calf muscles.

    • 3

      Set your treadmill for at least a 3.0 incline. A steep incline will help you avoid shin splints.

    • 4

      Continue running at a moderate pace.

    • 5

      Engage in a five-minute cool down period before stepping off the treadmill.

    • 6

      Determine the next day whether or not you were able to prevent shin splints. If not, you may want to run on a higher incline or perhaps at a slower pace. Experiment with the treadmill settings to achieve the optimal settings for preventing shin splints.