4 Tips to Prevent Shin Splints and Run Pain Free

Shin splints, also known as medial tibial stress syndrome, are a common condition characterized by pain along the front of the lower leg, particularly the shinbone (tibia). It is most common in runners and other athletes who engage in repetitive impact activities, such as jumping or dancing. It is even more common when people who typically don’t run decide to start and add too much volume to quickly. While the exact cause of shin splints is not fully understood, it is believed to be the result of overuse and stress on the muscles, bones, and connective tissues in the lower leg. Fortunately, there are several ways to prevent shin splints.

1. Gradual Increase in Physical Activity

One of the most effective ways to prevent shin splints is to gradually increase physical activity. Studies have shown that sudden increases in activity levels can lead to an increased risk of developing shin splints (Moen et al., 2009). It is recommended that individuals increase their activity levels by no more than 10% each week. So if you’re wanting to start running, start small. One or two miles a day three days a week are a great place. That’d be 5 or 6 miles in week one, so week two could bump to 5.5-7 total miles. Week three could be 6-8, and so on. Slow and steady is the name of the game when accumulating time on your feet.

2. Proper Footwear

Another important way to prevent shin splints is to wear proper footwear. Shoes that do not provide adequate support and cushioning can increase the risk of developing shin splints. Yes, the current narrative would tell you too get back to being barefoot yada yada. Often equated to what we’ve evolved to do, it’s not mentioned that our ancestors NEVER wore shoes. The bone and soft tissue formation from birth was built to support barefoot travel. We’re literally built different. Research has shown that wearing shoes with proper arch support can reduce the risk of developing shin splints (Barnes et al., 2008). It is recommended that individuals replace their shoes every 300-500 miles of use or every 6-8 months. Over time, if you’d like to trend closer to minimalist shoes, do it gradually.

3. Strengthening Exercises

Strengthening exercises can also help prevent shin splints. Strengthening the muscles in the lower leg can help reduce the stress on the bones and connective tissues. Research has shown that performing exercises such as calf raises and toe raises can help prevent shin splints (Yagi et al., 2013). I have no financial interst in the product, but things like The Tib Bar or Rogue Fitness’s TF-1 are specfically designed to strengthen the muscles involved with shin splints. If you don’t feel like dropping the money, you can simply get a theraband and do a similar movement.

4. Stretching

Stretching is another important component of preventing shin splints. Tight muscles in the lower leg can increase the risk of developing shin splints. Stretching the calf muscles, in particular, can help reduce the risk of developing shin splints (Beck et al., 2014). But these tissues can be a tricky bunch too get to. You can’t simply do toe touches. For an idea on how to stretch these tissues (as well as other mobility work) you can check out this video from Kelly Starrett for ideas how to loosen up these trouble spots.

Running is a great modality for your exercise. Plus, if you’re taking it outdoors, you get the compounded benefit of upping your daily Vitamin D. But for runners of all levels, shin splints can be a painful and frustrating condition. Fortunately, it can be prevented with proper preparation and attention to physical activity. Gradual increases in activity levels, proper footwear, strengthening exercises, and stretching can all help reduce the risk of developing shin splints. By taking these steps, individuals can continue to engage in their favorite physical activities without the fear of developing this common condition.

If you’re interested in starting your running endeavors but don’t know where to start, hop over and grab my 12-week energy systems training plan. It’s a basic approach too adding more “cardio” to your week. If you want something more personalized, shoot me an email and we can talk about it.

References:

Barnes, A., Wheat, J., Milner, C. E., & Wuest, K. (2008). Effect of foot type and footwear on the risk of stress fractures. Military Medicine, 173(3), 247-251.

Beck, B. R., Osternig, L. R., & Medige, J. (2014). The effect of a lower extremity stretching program on the incidence of shin splints in military recruits. Military Medicine, 179(4), 396-400.

Moen, M. H., Bongers, T., Bakker, E. W., Zimmermann, W. O., Weir, A., & Tol, J. L. (2009). Risk factors and prognostic indicators for medial tibial stress syndrome. Scandinavian Journal of Medicine & Science in Sports, 19(4), 541-547.

Yagi, S., Muneta, T., Sekiya, I., & Shinomiya, K. (2013). A case series of 12 patients with medial tibial stress syndrome treated with calf muscle stretching versus a wait-and-see approach. Journal of Orthopaedic & Sports Physical Therapy, 43(5), 335-341.