Whether you worked your butt off all summer or were a couch potato, returning to campus and practice puts a lot of added stress on your body. Switching from Zoom and break to in-person classes means a lot of walking every day. Combine that with two or more hours of practice, and your legs are going to complain. Shin splints are not the most horrifying injury, but they really suck. Taking weeks of rest to give your shins a break is mighty inconvenient to an active student-athlete. But, that may not be the only way! Here are some tips to mitigate the effects.

1. Get ahead of the issue: Start walking a mile or two, then build up to get your body used to the effort with a low impact activity. This point is mostly moot for those who have already been practicing or conditioning regularly, but for those that haven't, it is the most important step you can take. Launching into practice without having built up to that effort level is a sure way to get shin splints.

Related: 4 Tips to Being an Injury-Free Runner

2. Wear supportive shoes: Get shoes and cleats that fit you well and protect and support your feet. Make sure to break them in before you have to start practicing in them for hours every day. Are you starting to see the theme? Easing yourself in is the best way to prevent shin splints. Don't know how to pick the right shoes? Talk to your trainer or go to a shoe store meant for your sport.

3. Talk to your trainer: As soon as you start having issues, talk to your trainer about stretches, treatment, and tape before practice. They might even be able to work out the knots in your shins. It will hurt like hell, but be totally worth it.

Related: When to See Your Athletic Trainer

4. Rest your legs: Rest and elevate your lower legs whenever possible. When your coach gives you a day off, really take it. You can use this down time to study film or just relax. If you're watching game film or one of our favorite college sports movies, prop your legs up on the couch.

5. Get compression sleeves: Compression sleeves are a great way to mitigate the effects of shin splints and prevent your calves from freezing up, swelling, or causing more pain. Check out this pair on Amazon. 

Have an idea for a story or a question you need answered? Email us at [email protected]

* Originally published on January 27, 2022, by Cole Wimmer