Shin splints are often caused by either running (or walking) too much uphill, on uneven terrain or on particularly hard surfaces such as asphalt or concrete. As such, try altering your course and changing the type of surface you run or walk on — switch to grass, sand or a rubberized athletic track, for examples. Alternatively, cut down on your mileage and the number of times your workout per week. Over-pronation (the rolling in of ankles) and flat feet are risk factors for getting shin splints. Poorly fitting or excessively heavy shoes can also contribute to the development of shin splints. As such, wear stable, lightweight footwear that suits your sport or activity. Aim for no more than a 1⁄2 inch (1.3 cm) heel. If you're a serious runner, replace your shoes about every 350 to 500 miles (560 to 800 km) or 3 months, whichever comes first.  Remember to always tie your shoes tightly because loose shoes or flip-flops puts more strain on your foot and lower leg muscles. Get fitted for your shoes by a shoe salesperson late in the day because that's when your feet are at their largest, usually due to swelling and slight compression of your arches. If changing your routine and footwear doesn't make a positive impact on your shin pain, then consider switching to an entirely different activity that may be more "friendly" to your shin muscles, such as swimming, cycling or rowing. Then after the shin splints resolve (perhaps in a matter of days or a few weeks), slowly reintroduce running, walking or dancing back into your routine.  Swimming burns more calories than walking or jogging because most swimming strokes require the use of all your body's muscles. Lifting relatively heavy weights with your upper body is a good alternative, and it also burns more calories than cardiovascular exercise. Weight loss may help prevent shin splints as there's less pressure put on the bones and muscles of the lower leg. For most women, consuming less than 2,000 calories daily will lead to some weight loss every week even if you're only a light exerciser. Most men will lose weight at under 2,200 calories daily.  Switch to lean meats and fish, whole grains, fresh produce and lots of water for the best weight loss results. Many overweight people have flat feet and tend to overpronate their ankles, which are risk factors for developing shin splints. Sometimes the best course of action for inflamed shin splints is to stop exercising your legs altogether. Because shin splints are often caused by overuse, common medical recommendations involve resting the legs for up to several weeks, but don't give up all physical activity and become a couch potato either. Focus on the lower impact exercises mentioned above until the shin pain disappears, then slowly reintroduce weight-bearing activities such as walking, hiking, and then jogging.
قم بتغيير نظام الجري الخاص بك. قم بتغيير حذائك. انتقل إلى تمارين مختلفة مؤقتًا إذا كان تغيير روتينك وأحذيتك لا يؤثر تأثيرًا إيجابيًا على آلام قصبة الساق. قم بخسارة بعض الوزن وخاصةً إذا كنت تعاني من السمنة. التوقف عن ممارسة التمارين الرياضية والراحة.