Gradually increase running, jumping, or training volume (avoid sudden jumps in mileage or intensity)
Maintain proper footwear with adequate cushioning and support; replace worn shoes regularly
Use orthotics or supportive insoles if you have flat feet, overpronation, or biomechanical issues
Warm up before exercise (easy walking/jogging and dynamic leg movements)
Include calf and lower-leg strengthening (standing calf raises, seated calf raises, tibialis anterior raises)
Stretch calves and Achilles regularly, especially after workouts (gentle, consistent stretching)
Train with good form; avoid overstriding and excessive downhill running when possible
Vary training surfaces (alternate between track, pavement, and softer surfaces)
Avoid running on hard or sloped surfaces when symptoms start
Cross-train to reduce impact (cycling, swimming, elliptical) during higher-volume periods
Maintain overall fitness and body weight within a healthy range
Ensure adequate recovery between workouts (rest days and lighter days)
Stop or reduce activity at the first sign of shin splints and switch to low-impact exercise
Keep cadence higher and stride shorter if your form tends to overstride
Consider professional assessment for gait mechanics, flexibility deficits, or foot alignment
Use appropriate progression for speed work and hills (introduce slowly)
Stay hydrated and ensure adequate nutrition, including sufficient protein and vitamin/mineral intake
Address training-related risk factors early (tight calves, weak hips/glutes, limited ankle mobility)