ケイラ・アイトサインズのインスタグラム(kayla_itsines) - 8月13日 06時01分

Shin splints are a very common injury and some people don't even know why they have them.
Shin splints can cause dull, aching pain in the front of the lower leg and this can even be painful to touch.
There are many causes for shin splints, most commonly these are forms of repeated loading of the ankle over a long period of time. For example, running on hard surfaces, fast paced walking up hill and so on.

Now, its not only the walking or running etc but the fact that most of the time, your ankle will have some sort of instability. Whether that is medial or lateral rotation, that your feet don’t absorb and exert the load of your body well or a combination of that with knee and hip issues.

So, how can we fix it?
Firstly we NEED to address the problem and work our way from the ground up. So, in a nutshell, what is supporting our ankle? From the knee down, the important muscles are basically the peroneals, gastrocnemius, soleus and tibiliais anterior. Without knowing any of these names, the muscles basically help to point your toe (gastrocnemius and soleus), pull your toes upward (tiabialis anterior and peroneals) and stabilise the sidewards sway of your leg when your foot lands.
So the best way to get this going is simple.

Foam roll your shins on the OUTER sides gently
Foam roll your calves from top to bottom
Stretch your calves
Do standing calve raises to to strengthen the surrounding muscle groups.
This will remove any damaged muscle tissue, attract good circulation, allow free movement of the joint and then strengthen it in a better position.

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