How to Prevent Shin Splints

Experiencing shin discomfort during or after physical activity is more common than most people think. Whether you’re a runner, athlete, or weekend walker, learning how to prevent shin splints is essential to avoid ongoing pain and downtime. The right routine, footwear, and support tools can make a big difference when it comes to managing shin pain, and choosing the right inserts for shin splints can help keep your body aligned and your legs feeling better longer.

How to Prevent Shin Splints

1. Stretch and Strengthen Regularly

Tight calves and weak anterior leg muscles are a major contributor to shin splints. Strengthening your lower legs with targeted exercises like toe raises, resistance band work, and foam rolling can help reduce stress on the tibia. Stretching pre- and post-workout also reduces the risk of inflammation and strain.

2. Ease Into New Routines

Overtraining or changing intensity too quickly can trigger shin discomfort. Gradually increase your distance or workout intensity, especially if you’re new to high-impact activity. Sudden increases in load are one of the most common factors behind the need for shin pain treatment later on.

3. Wear Custom Orthotics

Support matters. Foot Levelers custom orthotics are specially designed to balance the foot, reduce impact, and absorb shock—three critical elements in preventing shin-related issues. These inserts for shin splints help distribute pressure more evenly across the foot and improve posture during movement, which supports better leg alignment overall.

4. Check Your Shoes

Shoes that are too worn or don’t match your gait can worsen impact and cause repetitive strain. Make sure your footwear fits well, provides arch support, and suits the type of surface you usually train on. Replacing old shoes regularly can help minimize stress on your shins.

5. See a Chiropractor

Proper alignment of the hips, knees, and ankles is essential for maintaining healthy biomechanics. Chiropractic adjustments help restore balance throughout the musculoskeletal system and improve your overall gait. If you’re dealing with persistent soreness or simply want to stay ahead of the curve, chiropractic care is a smart addition to your strategy for shin pain treatment.

For more personalized support and solutions, schedule an appointment with Livingston County Chiropractic Center in Pontiac, IL.