Shin splints don't always start bad. But you don't treat them fast, shin splints quickly become one of the worst running-related injuries that could ever hinder your workout. If you've ever felt a pain around your shin bone—either on the front of your leg or in the back—then you've likely experienced the tendon and muscle pain that plague runners everywhere. You also know that burning lower-leg pain that can cripple your workouts and keep you from racing.
Unfortunately, shin splints can crop up for myriad reasons. Anything from a step up in training—whether running frequency, intensity, or duration—to improper form or poorly-fitted shoes can cause shin splints to flare up.
Learn how to prevent and treat shin splints, so you don’t suffer when running season starts again.
Fight the tendency to heel strike or pull a tippy–toed Fred Flintstone dash. Hitting heel first causes overstriding and leads the foot to slap down onto the pavement, stretching the shin muscles and forcing them to work harder to slow down. On the other hand (foot?), running on your toes stresses the calf muscles in the back of the leg.
Bottom line: Avoid injury and strain by landing flat, on your mid-foot, says Jeffers. A correct gait is essential to preventing injury.