how to prevent shin splints when running?

Do you have proper running shoes?? I've been running for over three years and my first year were just on generic under armour shoes. I finally went to a running store and got fitted for a good shoe. I developed the worst shin splints ever about six months ago and decided it was time to get new shoes.

You should get new shoes about every thousand miles or so.

Good shoes are definately a good starting point, and stretching is good. You can also try icing them after you go running. What works for me when I get sore shins is getting them massaged - getting rid of all the knots in the muscles makes a huge difference.

This is from an article about top causes and solutions for shin splints, I found it helpful when I needed it:

Top 7 Causes and Reasons for Shin Splints
Shin splints can be caused by a number of factors which are mainly bio mechanical (abnormal movement patterns) and errors in training.
Here's a list of the different causes and reasons for this condition, including some that probably never occurred to you:

Cause #1 - Inadequate footwear


Changing to new running or workout shoes or wear shoes that don't have enough support. This can happen because of wearing your shoes for too long and they wear out. The most recommended are ASICS Running Shoes

Solution: Changing to better running shoes with the right support or adding Shock absorbing insoles for your shoes.

Cause #2 - Increasing training too quickly

Instead of working up to a training level gradually.

Solution: Reduce your speed and distance when you run.

Cause #3 - Running on hard surfaces


Or changing surfaces from what you are used to. For example, from a trail to concrete.

Solution

Run or exercise only on soft surfaces, such as dirt or grass, and run on level ground avoiding hills.

Cause #4 - Weak Ankle


Decreased flexibility at the ankle joint, tight achilles tendon or weak ankle muscles.

Solution

: Daily stretches of your calf and front of leg. There is a video demonstration of an excellent exercise - Just below this.

Cause #5 - Overpronation of the feet


Pronation is the movement of the subtalar joint. Pronation occurs as the foot rolls inwards and the arch of the foot flattens. Over pronation can cause injury and pain in the foot and ankle. Look at your running shoes: If they are worn on the inside of the sole in particular, you could be suffering from overpronation.

Solution

Get a running shoe with extra medial support. It gives extra support for the load and prevents the foot from rolling or flattening. Also, you can get Orthotic Insoles

Cause #6 - Flat feet


Some people have flat arches in their feet, which can make the feet roll inward when running - possibly causing shin splints.

Solution

Again, running shoes with Extra medial support.

Cause #7 - Bone Trauma


Bone trauma to the lower leg can result in stress fractures. Constant pounding the leg bones may cause tiny cracks and fractures in the lower leg bones.

Solution

Rest is needed to repair these cracks. Without it, cracks grow to become fractures, causing a lot of pain and a long rehabilitation. You can also temporarily try running in the pool or swimming to keep being active and strengthening the ankle muscles - under reduced load and stress. But, without adequate recover, these cracks continue to grow and become a fracture. The result is acute pain and a long recovery.

Source: http://www.squidoo.com/shin-splints-treatment-for-athletes

My podiatrist said that I have really really tight calves and that they are causing shin splints, as well as knee and hip pain.

Is there anything that was suggested to relieve this or is it something you have to just deal with?

OP, shin pain is generally thought to have more to do with biomechanics and alignment than stretching or lack thereof. In fact, recent studies have shown that stretching before exercise isn't really effective. Your best bet is as others have described: Go to a running store (a REAL running store, not the sports megamart), tell them what's going on, and have them suggest a good shoe for you. If they don't have you running on a treadmill before selling a shoe, find another store.

After running, stretch your calves and shins well, but not too aggressively. If they hurt after, RICE: Rest, Ice, Compression, Elevation.

There's a great book out there on running injury prevention, called "Running Doc's Guide to Healthy Running: How to Fix Injuries, Stay Active, and Run Pain-Free". It's written by the medical director for the Rock and Roll marathons, and has new, updated info for runners. I bet your library has a copy. If not, Amazon does. That is the source for my information.

bump

I had shin splints that hurt even when i was walking normal! I went to a physio. she said to keep off it for a good few weeks to help it heal, get fitted properly for a decent pair of running shoes. then as you start to exercise do it gradually e.g. start by walking first before running.

she also recommended that after a workout I stretch a lot and ice up my legs, then wear a compression bandage.

and it worked because i was only sore for a total of 2months and they have never came back!!!

so I definitely recommend to see a physio..........mine said that most people won't go to a physio about their splints until they can barely walk, and by then they've done some serious damage!!!!!! don't push through the pain, legs are important