Many runners are taking advantage of the warmer temperatures and heading out for a run. However, with the recent rain and up and down temps, it’s sometimes easier to just hop on a treadmill. The increased mileage, combined with the back and forth from treadmill to outdoor running, can put a lot of strain on one’s shins.

What are Shin Splints? Shin splints are actually a pain along or behind the tibia — the large bone in the front of your lower leg. If you notice soreness or tenderness along the inner part of your lower leg, you may have shin splints. The pain initially may stop after stopping exercise, but eventually, the pain will be continuous.

What causes Shin Splints? The most common activities that can cause shin splints are running, increasing miles during running, or running in worn-out footwear according to the U.S. National Library of Medicine and theNational Institutes of Health. Flat feet or a very high arch can put stress on the lower leg and cause shin splints, as well.

How can you beat them? Stretch! Experts say you should warm up lightly before stretching. Stretch your upper calve by standing in front of a wall and placing one foot near the wall and the other foot behind you. Put your hands on the wall and lean forward with your front knee bent and your back leg straight. Lean forward farenough so that you feel a pull in your upper calf.

And here is one more helpful stretch.  Stretch your shins by kneeling with your toes pointing behind you and the tops of your feet against the floor. Sit down gradually on your heels to stretch the anterior tibialis muscles.

Content provided by livestrong.com