I received a question yesterday about what to do to avoid shin splints.  Here is my advice:

1. Do not increase running mileage too quickly.  The general guideline is to not increase running mileage any more that 10% over the previous week.
2. Strengthen the muscles around the shin.

Specifically, I recommend lifting a partially filled paint can with your toes: sit in a chair and cross one leg over the other.  From that foot, hang a partially filled paint can on your toes, and then lift repeatedly, until you “feel the burn!”  Then switch legs and do the same on the other leg.  Do this routine a few times a week.

Other things you can do to help strengthen this area of the leg are to 1) scrunch up a towel on the floor with your toes, or 2) practice writing the alphabet in the air with your toes.

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