Health A-Z

Medical Content Created by the Faculty of the Harvard Medical School



To help prevent shin splints, you can:

  • Follow the 10% rule — Don't increase the time or intensity of your workouts more than 10% per week.

  • Warm up before participating in running sports.

  • Follow an exercise program aimed at stretching and strengthening your leg muscles, especially muscles in your lower legs and around your ankles.

  • Wear customized shoe inserts, such as arch supports or heel wedges. These may be helpful if your doctor determines that your shin splits are partly related to an imbalance in the way you walk.

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From Health A-Z, Harvard Health Publications. Copyright 2007 by the President and Fellows of Harvard College. All rights reserved. Written permission is required to reproduce, in any manner, in whole or in part, the material contained herein. To make a reprint request, contact Harvard Health Publications. Used with permission of StayWell.

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