I've learned some of the best things from old football coaches. I once had shin splints and no matter what I did, I could not cure them. One day while at BSU, I was talking about how painful they were and how nothing I did was working. The old football coach was walking by and he piped in, "You need to walk backwards. That's what we always did." So, that day I went to the track and walked 1/4 of each lap backwards. And when I walked to my car, I tried to take 15 steps backward for every 100 forward. And when I went up and downstairs, I tried to take one way backwards. And IT WORKED! Within 3 days, I no longer had shin splints so bad that I could not walk. Within a week, they were completely gone, with no residual pain.
When pre-season rolls around, I can't tell you how many times I hear "Yoga lady, please help me, I have shin splints. What can I do?". My prescription: During warm-up runs, run 1/4 of the loop backwards. For every 100 steps you take forward, take 15 backward. Of course, many will look at me like I'm crazy. But crazily, the ones who do it are cured! I have other arrows in my quiver as well, Crescent Lunge to Tip-toe for starters, but walking backwards is my go to cure.
Walking backwards gives you a chance to work out the opposing muscles in your legs and calves, and a chance to give your hamstrings and glutes a break as they do the majority of the work during walking and running.
Every time you use the stairs, walk them backwards, up and down. Not only does it help with injury, it does so much for your sense of balance. I have a ski client who walks stairs backwards all the time. He swears by it and says it cures his back ache.