Have you ever had shin splints? If so, you know just what a pain they can be. Luckily, there are steps you can take to avoid getting shin splints.
Shin splints are basically an overload on the shin bone and connective tissues that join it to the surrounding muscles. Often, they're caused by running and jumping. I used to be a cheerleader back in my high school days and used to deal with shin splints at the start of every season until I wised up and kept training year-round.

To prevent shin splints, try these simple ideas:

• Wear the right shoes. If you under or over pronate, try motion-control shoes. And be sure to replace your shoes when they start to show too much wear and tear. A general rule of thumb for walkers and runners is to replace your shoes when they have about 350-500 miles on them.
  
• User arch supports. If you have relatively flat soles, arch supports can give you an added boost. Even if you don't have flat soles you can benefit from arch supports.
• Reduce joint impact. If you run or participate in another high-impact sport, cross-train with a low-impact sport such as swimming.
• Strengthen lower leg muscles. Try toe raises, leg presses, and other exercises that will strengthen your lower leg muscles.

Want to learn more? Read up on what Jacki did when she had shin splints.