Before understanding the things which one needs to follow for effective prevention of shin splint, we must first understand what exactly shin splint is and what causes it.
Shin splints are nothing but the complete set of various complicated factors which collectively give rise to lower leg pain. In medical terms it is referred to as Medial Tibial Stress Syndrome (MTSS) and in plain words, it is a condition which arise due to the fatigue and trauma to the muscles tendons when overworked, at the place where they are attached with the tibia bone of the calf region of lower legs. And as like all other disease, prevention of shin splint is a first choice than its cure.
Generally, with the shin splints, person will do some type of the athletic endeavor (like walking long distance will qualify), and start to see soreness in lower leg, in front or else back of a leg. More the person goes or moves more condition gets worsen. If a person stop, then pain can diminish somewhat just to worsen when activity is resumed.
The major steps included in the prevention of shin splint, even before any symptoms of shin splint shows up, is to choose right foot wear. And that is to say, a long distance runner should change his foot wear after every 300-500 miles of distance ran. And best is, if one can get a complete foot-strike or gait analysis done before choosing the right footwear for one’s feet. Before any upcoming physical activity rich event like sports, one should necessarily warm up or else, without proper warming up the muscles and tendons would be stiff and tight, which would result in limited blood flow in them, and that would restrict nutrients and oxygen in them. Then the muscles should be kept flexible and supple so that they won’t get too stretched during events, and for that proper stretching routine must be followed. And lastly, strengthening and conditioning of muscles and tendons of the lower leg must be carried out with proper exercising for prevention of shin splints which is a sort of biomechanical inefficiency. Stretching might not just help to reduce the muscular soreness, which may develop from workout, however it will help to reduce tightness in ligaments & tendons, and both will contribute experiencing more pain & shin splints over long run.