Problem: Article: Shinsplints are often caused by either running (or walking) too much up hills, or on uneven terrain, or on particularly hard surfaces such as asphalt or concrete. Therefore, alter your course and change the type of surface you run or walk on a regulate basis (every week). For example, switch sometimes to more forgiving terrain, such as grass, sand or a rubberized athletic track. If you run on a track, don't always run in the same direction. This can put an imbalance of forces on your lower legs. Make sure you change the direction in which you run on a regular basis. Alternatively, you might also need to reduce your mileage and the number of times you workout per week. Consider cross training. Mix in entirely different exercises in order to stay fit, but reduce the strain on your shin muscles. Swimming, cycling and rowing are good alternatives and also great at burning calories and maintaining a healthy weight. Losing weight (if you're heavy) can help prevent shinsplints from developing because you'll put less pressure on the bones and muscles of your lower legs when walking and running. Weight loss is best achieved by a combination of regular exercise and eating sensibly (consuming less calories). For most overweight women, consuming less than 2,000 calories per day will lead to 12 pounds every week even if you're only a light exerciser. Most heavy men will lose a similar amount of weight at under 2,200 calories daily. Focus on better nutrition. Switch to lean meats and fish, whole grains, low-fat dairy, fresh fruits and veggies and lots of water for the results. Avoid processed foods and sugary drinks, particularly soda pop. Many overweight and obese people get flat feet and tend to over-pronate their ankles (they collapse and roll in), which are significant risk factors for developing shinsplints. Poorly fitting shoes or ones that are really heavy can also trigger the development of shinsplints. The tibialis anterior muscles work to raise your toes while walking, so if your shoes don't fit or are heavy, the muscles can get strained. Therefore, wear stable, supportive lightweight shoes that suit your sport or activity. Aim for no more than a 1/2 inch heel. If you're a serious jogger, replace your running shoes every 350 to 500 miles or after three months, whichever comes first. Get fitted by a shoe salesman later in the day because that's when your feet are at their largest, usually due to swelling and slight compression of your arches. Get an evaluation done at a reputable running store if you're a serious jogger. You may be asked to run over a force plate that's hooked up to a computer, or get video taped while you're running as part of the assessment. Remember to tie your footwear tightly, because loose shoes or flip-flops put more strain / stress on your foot and lower leg muscles. If you are an over-pronator, look into getting supports (orthotics) for the soles of your shoes. Stretching muscles of your lower leg (both front and back) can help prevent shinsplints. If you have shin pain, gently stretch your calves (and Achilles tendons) by wrapping a towel around your toes and then trying to slowly extend your leg while holding on to the ends of the towel. In addition, gently stretch the tibialis anterior muscle by kneeling on a padded floor with your feet together and toes pointed back, then slowly sit back onto your calves until you feel tension in the muscles of your shin. Hold each type of stretch for 2030 seconds at a time, then relax and repeat three to five times per day or as needed. Alternatively, while in a sitting position with your sore leg in the air, try tracing the letters of the alphabet with your toes. This is a good exercise that stretches and loosens up all the muscles of your lower leg. Focus on these stretches before running, jogging or going for long walks. It will help warm up the muscles and prevent shinsplints from flaring up. The best strengthening exercises to perform when you have shin splints is calf raises and hip abductor strengthening. Research has shown that these are the most effective strengthening exercises for shin splints and preventing shin splints.
Summary: Change up your running routine. Lose weight if you're too heavy. Buy different shoes. Stretch your lower leg muscles. Strengthen muscles associated with shin splints.

In one sentence, describe what the following article is about: Tracking all your foods and meals will not only help you stay on track, but can be motivating to you as well. Seeing how well you've done and well you've stuck to your diet plan is exciting. Many of us believe we are eating less than we really are. Food journaling is a fool-proof way to ensure that you are holding yourself accountable. Grab a notebook or download a diary app to your smart phone. Jot down notes about your meals (including calorie intake), exercise, and other measures you're keeping track of. You can also use your journal as a diary. Taking note of how your diet is making you feel, writing about difficult days, etc. Write down your goal and leave it somewhere you can easily check it again. Underneath your goal, keep a weekly log of how many pounds you've lost or how many inches you've lost. When you feel like giving up, read over your goal and the progress you've already made. This may be the motivation you need to keep yourself going. Keeping track of your weight can also provide you with some insight into how well your diet is working or if it's not working. You'll be able to discern when it's time to make a change. Post sticky notes or taped scraps of paper wherever you will see them often: the bathroom mirror, the refrigerator, even the steering wheel of your car. Write short motivational phrases and reminders on them. They'll give you a bit of a boost throughout the day. Little positive sayings can help you remember your goal, keep you focused, and help you stay on track. This is especially useful in helping to maintain your exercise schedule. If you have an exercise partner, you have a reason beyond yourself to show up to every session on time. He or she can give you a boost of enthusiasm when you're not feeling up to your workout. Your partner can also lend a good ear when you're feeling down or unmotivated with your diet or progress. . Stress can make it hard to stay on a diet or exercise plan. Managing stress can help you stay motivated and feel energized throughout your diet program. Extra stress can slow weight loss and even promote weight gain. Getting it under control can help support quicker weight loss. It's important to find activities to help calm and relax you. Try chatting with friends, going for a walk, listening to music or reading a good book.
Summary:
Start a food journal. Track your progress. Leave notes for yourself. Get a partner. Manage stress