How to Prevent Shin Splints

You might suspect you have shin splints if you experience a dull ache along the front of your shin bone, especially when running or playing sports. We’ll show you how to prevent shin splints and enjoy physical activity.

What causes shin splints in runners and athletes?

If you keep getting shin splints when you run, it’s likely due to one or several factors involving your footwear, running form or personal training program. Here are some of the most common causes of shin splints when running:

• Overuse of muscles. As an overuse injury, shin splints indicate that there is undue stress being placed on the muscles, tendons and bone tissue of your lower leg. This could be due to an increase in the intensity or mileage of your running program and not giving yourself enough time to rest and repair.
• Poor technique. How you land on your feet when you run can help to reduce the impact to your lower leg. When running, try not to overwork your tibial muscles by landing on your heels. Aim for a midfoot landing and avoid over-flexing your ankle during push-off.
• Overpronation. Flat feet and overpronation increase your chances of getting shin splints when running. That’s why it’s so important to get the right running shoes for your foot type .
• Worn Out shoes. An old pair of running shoes won’t give you the cushioning and support you need, which can lead to shin splints and other overuse injuries. Look for signs of wear and tear and try replacing your shoes about every 500km.
• Hard running surface. Taking your running to softer ground such as trails and grassy parks will save your legs from the stress of pounding away on hard pavement.
• Not enough rest. Overtraining and overuse injuries go hand-in-hand with not getting enough rest. Give your body the time it needs to recover from running. You’ll see better results if you do.

Tips on how to prevent shin splints when running

With a few consistent and proactive measures, you can lower the impact of shin splints and prevent them from recurring. Read on to find out how to prevent shin splints when running:

1. Wear the proper shoes

Wearing shoes with shock-absorbing soles and insoles may help to prevent repeat episodes of medial tibial stress syndrome (MTSS), commonly known as shin splints.

Running shoes should fit properly and have a stable heel counter. Look for a shoe such as GEL-KAYANO™ 28 , featuring DYNAMIC DUOMAX™ technology and a redesigned heel fit for increased support and stability. The GEL-KAYANO™ style is recommended for overpronators.

For a neutral shoe, try GEL-NIMBUS™ 23 , providing a superior cushioning experience so you can rack up the kilometres with ease.

In both these shoes, you’ll find GEL™ technology for extra shock absorption and FLYTEFOAM™ midsole foam for greater responsiveness and softer landings.

2. Stretch your calves often

Your calf is made up of two muscles called the gastrocnemius and soleus. When these muscles are tight and tense, it will place greater stress on your bones and tendons. Stretching can be part of the solution. Calf stretches act as both a rehabilitation and preventative exercise in the treatment of shin splints. These stretches should also include your hamstrings and be part of your cool-down routine, and your warm-up in the absence of a dynamic stretch.

3. Gradually increase your activity level

Sudden changes to your running program can cause shin splints and other soft tissue injuries. These changes can include increases in distance, frequency, duration and changes in the running terrain. A graduated running program is recommended. When considering adding distance to your weekly runs, increase your running distance by no more than 10% per week.

4. Stick to running on soft surfaces

Running on hard surfaces and excessive hill training can increase your risk of getting shin splints. Hard running terrain is a major contributing factor. Flat terrain and softer surfaces such as grass or bush trails are kinder to your legs and help to dissipate the shock from ground force impact.

5. Improve your running form

Making a few adjustments to the way we run can compensate for biomechanical imbalances. For example, runners who display greater pelvic tilting, internal hip rotation and decreased knee flexion when running are at a higher risk of getting shin splints. Here’s how you can improve your running form to avoid developing or worsening shin splints:

• Take shorter strides. This is the easiest and best way to improve your running technique. With shorter strides comes greater control and better shock absorption.
• Maintain a tall posture. Slouching forward when you run will displace your body weight when you land. This will place greater stress on your lower leg.
• Correct imbalances with the right shoes. Finding the correct running shoes for your foot type can improve imbalances and discomfort.
• Relax your lower leg. For a softer landing, keep your knees slightly bent, your shins relaxed, and your thighs and glutes engaged. Avoid striking the ground with your heels and dorsi-flexing your feet when landing.
• Use your hip and core muscles. This will save your shin muscles from taking all the strain when propelling yourself forward.

6. Build your hip and core muscles

Strengthening your hip and core muscles will not only make you a better runner but will also help to prevent shin splints and other sports injuries. Your glutes and core muscles are the driving force behind mobilizing and stabilizing your body. Weak hip and core muscles create imbalances, causing your lower leg muscles to overcompensate by working harder. This makes you more prone to shin splints.

7. Give yourself rest days

If overworked, the integrity of your bones, muscles and tendons will suffer. When muscles get tired and fatigued due to overtraining and not enough rest, they lose their ability to absorb shock. Give your body the rest it needs to recover and repair itself effectively. It’s one of the best ways to prevent shin splints and your running performance will benefit as a result.

The best exercises for shin splints

Shin splints exercises can help to ease lower leg pain, while conditioning the medial tibial area of your shin. Here are some exercises and stretches for shin splints to get you started:

• Toe and shin stretches. Sitting on the floor with legs outstretched, flex your toes back, using a towel to maintain the stretch. Hold for 30 seconds and repeat 3 times. This is a good stretch for your gastrocnemius and Achilles’ tendon.
• Calf raises. Sitting on a chair with feet flat, raise your foot onto your toes and hold for 3 counts. Repeat 16-30 times for 3 sets. Seated (as opposed to standing) calf raises target your soleus and tibialis posterior muscle.
• Forearm plank. Perform this exercise to strengthen your core and hips. Get into a press-up position and lower your upper half down to rest on your forearms. Hold your stomach in and squeeze your glutes and quads. Hold for 15-30 seconds and repeat 3 times. Remember to breathe.
• Supine hamstrings stretch. Lie on your back with legs straight and lift one leg up to rest against a door. Squeeze in your abs and push your lower back into the floor. Hold the stretch for 30 seconds, rest for 15 seconds and repeat 3 times before switching legs.

Stretching the front of your shin

Along the front of your shin is the Tibialis Anterior muscle and this is where the symptoms of shin splints is commonly felt. This type of shin splints is referred to as Anterior Tibial Stress Syndrome (ATSS) or ‘Anterior Shin Splints’. Stretching the Tibialis Anterior can seem difficult so below are some techniques to get you started.

• Kneeling stretch. Kneel on the floor so you are sitting on your heels, with the tops of your feet flat against the ground. Your hands can sit wherever is comfortable. Hold for 15 to 30 seconds. To progress this stretch, placing your hands on the ground behind you for stability and begin to lean back. Holding for the same 15-30 seconds.
• Backward shin stretch. This stretch can either be performed standing or when seated at a desk. When standing you want to hold onto a wall for support and bend both knees slightly. When seated you want to drop the knee lower on the side you wish to stretch. From here you want to point one foot down and then gently move this foot backwards along the ground until a stretch is felt. Hold for 15 to 30 seconds. Repeat for each foot.
• Foam roller. Kneeling on the ground with your knees initially at 90 degrees, place the foam roller on the ground in front of you. Then bring both hands to be in front of the roller and you, as if you were going to crawl. With the foam roller sitting in the space between your hands and knees. With your hands at shoulder width apart, lift the shin you want to roll on top of the foam roller and roll. If you cannot roll the length of your shin, stop and move your hands forward a bit more and try again. Roll for 15-30 seconds. Repeat for each leg.

Can I still run with shin splints?

Always consult your healthcare provider when deciding what is right for you. As a guide, if you continue running with shin splints, the condition is unlikely to go away and may get worse. The best course of action is to rest, ice the area and consider over-the-counter pain medication under the direction of your doctor or health care provider. Recovery time can vary from person to person, so in the meantime start doing shin splints exercises and stretches, and take the time your body needs to rest.

Please note: This information does not contain or constitute medical advice or a medical opinion, and it is provided for informational purposes only. You should always consult a qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.