If you’ve just started running for the first time or increased your mileage too quickly, you’re not alone if shin splints have made an appearance. That sharp, nagging ache along the front of the lower leg can show up at any time.
Sometimes, the fix is simple. Sorting yourself out with a proper pair of running shoes can make a noticeable difference, and our best running shoe guide is a good place to start if you’re unsure what to look for. But footwear isn’t the whole story. Shin splints often signal that something else in your routine needs adjusting, whether that relates to training load, impact, or strength around the lower leg.
Dr. James Gamrat is a doctor of physical therapy with a background in competitive running and over a decade of clinical experience in injury prevention and rehabilitation.
Why do shin splints happen?
Shin splints, or medial tibial stress syndrome, happen when the muscles, tendons and bone around the shin become overworked and inflamed. According to a study in Cureus: Journal of Medical Science, they often appear after a sudden increase in training mileage, intensity, or a change in terrain, and are especially common in runners.
Beginner runners or anyone returning from a break are particularly prone, and factors like overpronation or skipping warm-ups can increase risk. If you're unsure of the best way to warm up for a run, check out these five running coach-approved exercises.
Dr. Gamrat added that shin splints are often linked to lower leg muscles being pushed to adapt too quickly. Rapid increases in distance or pace, or starting structured training without gradually strengthening the ankle and foot muscles, can trigger the familiar nagging pain along the front of the shin.
So, he put together a small series of exercises that you can work on to prevent shin splints and support your running progress.
3 Exercises to Help Prevent Shin Splints
If you’re dealing with shin splints, normal discomfort may feel constant at first but usually eases within a day or two. Sharp or persistent pain that lasts more than a few days, worsens with activity, or doesn’t improve with rest should be checked by a medical professional before trying these exercises or returning to running.
For those who are ready to start strengthening and preventing shin splints, here are three exercises you can incorporate into your routine.
Tib anterior stretch
You can do this in three different positions depending on how deep you want the stretch:
- Cobra (lying on your stomach): Point your toes and gently press the tops of your feet into the floor. You should feel a stretch along the front of your shin and ankle.
- Half-kneeling: Place the shin to stretch on the floor with toes pointed, and lean forward over your opposite knee for a deeper stretch.
- Seated: Place one hand on your heel for support and the other on the top of your foot. Gently push the top of your foot down toward you.
2. Eccentric Toe Lifts
- Stand with your heels on the ground and toes lifted.
- Slowly lower one foot at a time back to the floor, controlling the movement.
3. Eccentric Heel Lifts
- Stand with toes on the ground and heels lifted.
- Slowly lower one heel at a time back to the floor, keeping control.
If you are serious about preventing shin splints, it is often about building good habits that protect your legs over time, rather than one quick fix.
On shoes, Dr. Gamrat suggests you "rotate running-training sneakers daily and count how many miles were run on each set of sneakers," aiming to replace them after 300 to 500 miles. If you use one of the best running watches, you should be able to set an alert to let you know when it’s time to swap shoes.
He also stresses the importance of taking a gradual approach to your progress in running. You should "increase weekly mileage by 10 percent or less per week," he recommends, to give your muscles and connective tissue time to adapt.
Strength and mobility work are just as crucial. As he explains, runners should "focus on eccentric strengthening of tibialis anterior and ankle foot mobility exercises." Working on single-leg stability, managing excessive foot pronation and strengthening the small muscles in your feet are practical ways to reduce the risk of shin splints.
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