Shin Splints - 7 Steps to Prevent Them

Shin splints can be devastatingly painful and if not handled properly, can actually cause micro stress fractures in the legs.The athletes and exercise enthusiasts that are usually troubled with these injuries are joggers and runners, soccer players, rugby and football athletes, lacrosse players and almost every sport or athletic activity that entails running for prolonged periods of time.

The best treatment is always practicing prevention. The following steps should be performed daily to prevent injury.

1. Always keep the body hydrated. You should drink anywhere from one to 2 L of water every day.


2. The muscles all the leg should be stretched several times throughout the day.  Especially for games. The following muscles should be stretched: the quadriceps, hamstrings, calves and the tibialis anterior muscle. They should be stretched first thing in the morning, before and after practices and games and at night time before you go to bed.


3. A healthy diet consisting of lean meat, chicken and fish as sources of protein and plenty of vegetables either fresh or frozen.


4. A good multi-mineral and multivitamin should be taken daily, as well as 2 g of fish oil.  A calcium and magnesium supplement is also recommended to help prevent muscle spasms.


5. A good running shoe should always be worn and make sure that they take care of any issues of excessive aversion or inversion.


6. Having and using common sense is a major factor. If your legs are feeling tired, sore or achy take this as a sign that your body needs a rest and take off a few days


7. And if you are suffering from fatigue and injury seek the proper medical attention from your chiropractor, podiatrist, physical therapist or medical doctor.

So there you have it seven steps to preventing and taking care of major injury from shin splints.