8 Simple Tips on Preventing Shin Splints

Your shins serve as a pillar of support and stability, so keeping them healthy and strong is key to preventing shin splints and other running injuries. Hopefully you have landed on this page wanting to learn how to prevent shin splints instead of looking for a cure. I understand, only too well, how hard it is when you are compelled to put aside your running shoes knowing that pain has prevented you from running further.

Although the term ‘shin splints’ itself is often used to describe a variety of lower leg problems, it actually refers to a condition called Medial Tibial Stress Syndrome (MTSS). It is very important to understand tendons, bones and muscles to understand shin splints. However, to keep this short, lets directly go and see what proactive steps can be taken in preventing shin splints.

1. Over striding is one of the major causes of shin splints. Changing your running technique to incorporate shorter strides, quicker cadence and a mid-foot strike is the first step in helping to prevent shin splints.
2. Shin stretches can be done by performing toe raises. Also walking on your toes can help build those shin muscles and improve their flexibility. A simple warm-up by jumping rope before your run is also recommended.
3. Mix up your run routine with long runs, tempo runs and easy runs, and cross training on in between days to make sure that you get enough rest days in.
4. As with all running injuries – replace old, dead shoes (even if they were expensive)
5. Try to run on soft, flatter surfaces. Running downhill can especially aggravate your shins.
6. Wearing compression socks during (and after) your run has also been known to be successful in preventing shin splints.
7. If you have already developed shin splints, TAKE TIME OFF. Shin splints won’t get better if you keep running through the pain.
8. Icing your shins is also highly recommended. Ice before you run and repeat this procedure for 20 minutes after running.

I realize that I’ve mentioned stretching, but I can’t over-estimate how important it is for EVERYTHING! Most of us runners always remember the big muscle stretches, but so often forget the little guys (including shins). Following these simple tips will make preventing shin splints an easier task.

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