Pimples are common injuries that occur on the outside of the lower leg, below the knee, sometimes causing severe pain around the shins. This type of injury may seem like a regular occurrence among athletes, but common people are also known to suffer from leg cramps, especially after running, which is also known as medial tibial stress syndrome. Prevention is better than treatment and it is always worth avoiding something altogether than seeking treatment methods or a cure once you feel uncomfortable. Here are 4 cool tips on how you can prevent leg cramps that don’t include the use of ice and will prevent a lot of pain and trauma. (Here’s a giveaway, one method is to drink lots of water!)

# 1 Train with the brain

When you start running, do this with intervals in between, even if your body tells you otherwise. What you are doing is giving your body, joints, bones and all the time to replenish and return. When your body tells you; ‘I feel great’ or let’s do this. ‘ Do not do it. You lower your risk factor for injury, particularly leg pain, when you make this decision. If you need to exercise less risky, go swimming or get to work with the Wii.

# 2 I got the wrong shoes

Using completely wrong trainers can lead to a sore shin situation. If your trainers don’t have a nice grip or comfortable cushioning, you need to get rid of them really fast. If you have no idea how to choose running shoes, most stores have people available who will give you a hand (or a leg). Get in the habit of changing your shoes every 3-4 months or once you’ve covered at least 300 miles.

# 3 Go lush or soft

Running down the sidewalk is not a great idea. You put extra stress on your calves and legs and you will shake those joints and muscles every time you do this. Treat your legs best by running on soft or lush surfaces like a well-groomed lawn, park, or dirt path, anywhere padded and flat like a flying saucer is a good choice. Always make the effort to run in different directions. With this, you distribute the pressure action over all of your legs. When you continuously run in the same direction, you are overloading certain areas of the shin and this can be detrimental.

# 4 Be careful with the mileage

Remember that shin pain comes from overworking the legs and muscles. For new runners, try not to overdo it. If you pick up your pace too fast or don’t rest well, you are inviting complications. Don’t increase your pace or distance by more than 10% per week. Even Usain Bolt will tell you.