Among the first lines of prevention concerning shin splints is the modification of exercise routines. It is important to warm up before exercising. Although some studies have been inconclusive concerning the advantage of stretching in the prevention of injuries, patients are typically recommended to stretch before exercising (following a light warmup) and afterward.

Individuals starting a new athletic activity are typically encouraged to start slowly and gradually add time, distance and intensity. Runners who cannot carry out a conversation are generally moving too fast. When runners suffer from recurrent shin splints, a reduction in the weekly running distance and the amount of running on hard surfaces such as concrete may help to prevent further shin splints.

Strengthening and stability training may help to prevent shin splints, as well. Stronger muscles withstand high-impact activities better than weaker muscles, and stability training may help reduce forces traveling up the lower leg. A physical therapist can recommend exercises that may help to reduce the risk of developing shin splints.

Proper footwear is another major factor in the prevention of shin splints. It is important to ensure that shoes fit well and are not excessively worn. The feet often widen with age, so shoe size needs to be checked whenever buying shoes. The width of the shoe should be evaluated while standing, and it is important to walk around a bit in the shoes to ensure fit. Shoes that are worn out need to be replaced. It is generally recommended that runners buy new shoes about every 400 miles.

Shoes need to suit the sport or activity for which they are purchased. Running shoes are good for runners and walking shoes are good for walkers. There are many differences in the design of shoes depending on their intended function. For example, good running shoes generally have thick, flared heels that interfere with a proper walking gait.

Orthotics are specially made shoe inserts. These may help to correct foot problems, such as flat feet, by cushioning and dispersing impact. Orthotics may be flexible or semiflexible, depending upon the patient’s and physician’s preference. Many can be obtained over the counter, but patients may choose to have then made to a mold of their own feet. A podiatrist (foot specialist) or orthopedist (bone specialist) can create this mold and send it to an orthotist, who will make the orthotic insert and send it back.