Need to make my ankles and shin stronger

My knees, ankle and shin hurts!!!! I'm experiencing tenderness, soreness or pain along the inner part of your lower left leg. After researching I learn I have Shin splints! I'm thinking my reason for experiencing shin splints are from the following reason: training too hard, too fast or for too long, need to add Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking, I need to Add strength training to my workout. I need to remember to start new activities slowly. Increase time and intensity gradually.

Causes
Shin splints are caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone. The overload is often caused by specific athletic activities, such as:

• Running downhill
• Running on a slanted or tilted surface
• Running in worn-out footwear
• Engaging in sports with frequent starts and stops, such as basketball and tennis

Shin splints can also be caused by training too hard, too fast or for too long

Risk factors
Shin splints are most common among runners, particularly those just starting a running program. If you have flat arches, your feet may have a tendency to roll too far inward (pronate) when running — which can contribute to shin splints

Prevention
To prevent shin splints:

• Choose the right shoes. Wear footwear that suits your sport. If you're a runner, replace your shoes about every 350 to 500 miles.
• Consider arch supports. Arch supports can help prevent the pain of shin splints, especially if you have flat arches.
• Lessen the impact. Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually.
• Add strength training to your workout. To strengthen your shins, try toe raises. Stand up. Slowly rise up on your toes, then slowly lower your heels to the floor. Repeat 10 times. When this becomes easy, do the exercise holding progressively heavier weights. Leg presses and other exercises for your lower legs can be helpful, too.

It's also important to know when to rest; at the first sign of shin pain, take a break.

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 and info is provided by MayoClinic.comHealth library

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