How to Prevent Shin Splints While Walking

Shin splints is a term often used to refer to pain in the front of your lower legs. In fact, shin splints are a specific condition called medial tibial stress syndrome (MTTS). This condition is sometimes caused by biomechanical issues such as flat feet or overpronation. Most people, however, get shin splints from the repeated impact associated with walking or running. Shin splints can be prevented with proper footwear, warm-ups and stretching.

Instructions

    • 1

      Wear proper-fitting running shoes. Older shoes may no longer be able to cushion your feet from the impact of walking.

    • 2

      Warm up before going for a long or fast walk. Walking slowly or jogging on the spot for a few minutes will loosen your leg muscles and prevent injury.

    • 3

      Stretch your leg muscles lightly. Stand close to a wall and place one leg in front of the other. Put your hands on the wall and lean forward, bending the knees and keeping the heels on the floor. Hold this stretch for 10 to 30 seconds. You can also place the ball of your foot on a step, bend your knee and lean forward.

    • 4

      Walk with regular strides. Longer strides force your muscles to work in a way that they are not used to. This leads to muscle strains.

    • 5

      Stop walking immediately if you feel a sharp pain in the front of your lower legs or shins.

    • 6

      Stretch immediately after your walk. (See Step 3)

    • 7

      Ice your shins if you feel any soreness. Apply ice to the shin area for 10 minutes every two hours.