Shin splints, is a term used to describe symptoms of pain in the front of your lower leg and at times along the inside of the lower leg, next to the shin bone. It occurs when too much stress is put on the tibia or when the muscle next to the tibia is overworked. It most commonly happens from high-energy exercise or sports that involves running and jumping, and at the beginning of a sports or training program.
Thankfully, shin splints can often be treated effectively, and, with proper progression of exercise program, prevented if seen before beginning an exercise program.
Here are some simple steps that you can take on your own.
Exercise on softer surfaces.
Exercising on hard surfaces, such as concrete, increases the amount of force that your bones and muscles have to absorb. This causes muscle fatigue and overuse, and ultimately, shin splints. Choosing a softer surface (eg, sprung wood floors, grass, sand, synthetic tracks and fields) will prevent your bones, muscles, tendons, and joints from having to absorb so much shock.
Stay at a healthy body weight.
Increased body weight, being overweight can lead to a higher risk of shin splints as there is simply more of you to move = More stress on your body.
Stretch your lower body.
Tight muscles in the leg can put you at risk for shin splints. Taking time through out the week to make sure your body is as supple as possible will pay off in the long run.
Buy new trainers.
Poorly fitting or trainers that are badly worn can contribute to shin splints. Speak with a specialist like a trainer / physiotherapist about the right shoe features for you. Depending on your activity, you may need to them quite often.
Finally. See a good trainer / physiotherapist to build a good programme to help assist / recover the injury. Movements such as calf raises, since leg bridges & single leg resistance training will all help with rehab & preventing further injury.