"Beginners are more susceptible to shin splints because they're not accustomed to exercising on a regular basis," says Little. "They don't know what their bodies can and cannot handle. But someone who's been doing this for years knows what's good and what's bad for them."

Little says that weekend warriors and people who used to be in shape but haven't worked out in some time are also at risk for shin splints. Although there is still debate over what causes the inflammation, the best ways to treat it are with rest and ice-and take ibuprofen if you're in a lot of pain. "For a lot of people, that's the last thing they want to hear," he says. "But you're going to have to lay off of it for at least two days or more depending on the severity of the injury."

To help prevent shin splints in the first place, Little recommends the following:

1. Stretch out your shins both before and after your workout to keep them loose, limber and less prone to injury. Tight calves and hamstrings can also contribute to the problem, so spend some time stretching those too.

2. Don't forget to exercise your shins. "Most people only do calf raises, which work the posterior muscle," Little says. "Make sure you have a good structural balance in the lower leg by also working the anterior muscle." Little recommends resting a weighted object on top of your feet or wrapping a resistance band around your feet; then lifting your foot up against the resistance.

3. Wear supportive shoes-not ones where the shock absorption has been worn down. If you've been hanging on to an old and faithful pair, it's probably time to replace it. However, if you just bought a new pair and they're giving you trouble, return the shoes and search for a new style, preferably at a running specialty store.

4. Ease into change. Shin splints can occur when you suddenly go from, say, jogging on a treadmill to jogging outdoors on asphalt without giving your body time to adjust. "Any time you change your routine, it can affect your workout," Little says. "You always want to ease into that change." He recommends preparing your body by doing part of your workout indoors and part of it outdoors instead of jumping from one type of surface to another.

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