5 Effective Ways to Prevent Shin Splints

Disclaimer: This is not professional medical advice. I am not an expert. This post is for informational and educational purposes only. In the event of an emergency seek medical attention.

I have been a runner since I was in sixth grade. As many may know, amateur runners are notorious for their injuries. Despite all the injuries I went through over the years, I still love the sport. One of the most common injuries I got was shin splints. Horrible shin splints. As a teenager, I decided to just push on through the pain instead of fixing the problem. As an adult, I know better than to do that. In this post, I’m going to cover shin splints, what can cause them, and how you mitigate the risk of it happening to you, too.

What are shin splints?

Shin splints, medically known as medial tibial stress syndrome, are a common and often painful condition that affects athletes, runners, and individuals engaged in high-impact activities. Characterized by pain along the shinbone (tibia), shin splints can significantly hinder your physical performance and overall well-being. However, the good news is that there are several proactive steps you can take to prevent shin splints from occurring in the first place. In this article, we'll explore five effective ways to keep shin splints at bay, backed by scientific research.

1. Gradual Increase in Activity

   One of the leading causes of shin splints is a sudden increase in the intensity or duration of physical activity, especially high-impact exercises like running. Research suggests that a gradual progression in your exercise routine allows your muscles, tendons, and bones to adapt to the increased demands, reducing the risk of overuse injuries like shin splints 1. When starting a new exercise program or ramping up your current one, follow the 10% rule – increase either distance or intensity by no more than 10% per week to allow your body sufficient time to adapt.

2. Proper Footwear and Biomechanics

   Choosing the right footwear is crucial in preventing shin splints. Scientific studies have highlighted the importance of wearing shoes that provide proper cushioning and support for your feet 2. Moreover, biomechanical factors such as overpronation (excessive inward rolling of the foot) can contribute to shin splints. Consider getting your gait analyzed by a professional and investing in shoes that offer appropriate stability and motion control.

3. Strengthening Exercises

   Engaging in targeted strengthening exercises can significantly reduce the risk of shin splints. Studies have shown that incorporating exercises that focus on the muscles of the lower leg, such as the calf muscles and tibialis anterior, can enhance the overall stability of the shinbone 3. Simple toe raises, resistance band exercises and calf stretches can be effective in building strength and flexibility in these crucial areas.

4. Cross-Training and Rest

   While regular physical activity is important, overtraining can lead to a variety of injuries, including shin splints. Research suggests that incorporating cross-training activities like swimming, cycling, or strength training can help alleviate the stress on the shins and prevent overuse injuries 4. Additionally, don't underestimate the significance of rest and recovery. Allow your body ample time to heal and repair between intense workouts to reduce the risk of overuse injuries.

5. Proper Warm-up and Cool-down

   Dynamic warm-up exercises before your main workout and static stretches during your cool-down are essential for injury prevention. Scientific evidence shows that dynamic warm-ups can improve blood circulation, increase muscle elasticity, and prepare your body for physical activity 5. Static stretches, on the other hand, can help maintain flexibility and prevent muscle imbalances that may contribute to shin splints.

   In conclusion, shin splints are not inevitable and can be prevented through a combination of gradual progression, proper footwear, strengthening exercises, cross-training, and thorough warm-up and cool-down routines. Incorporating these strategies into your fitness regimen can significantly reduce the risk of developing shin splints and allow you to enjoy your chosen activities with greater comfort and confidence.

   Remember, every individual is unique, so it's important to consult a healthcare professional or a physical therapist before making significant changes to your exercise routine, especially if you have a history of shin splints or other lower leg injuries.

   
   Citations:

1. Bennell, K L et al. “The incidence and distribution of stress fractures in competitive track and field athletes. A twelve-month prospective study.” The American journal of sports medicine vol. 24,2 (1996): 211-7. doi:10.1177/036354659602400217

2. Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2002). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 34(5), 755-760. ↩

3. Franklyn, M., Oakes, B., & Field, B. (2015). Wells C, Morgan DL. Prospective study of the effectiveness of 10 strengthening exercises to prevent shin splints in runners. Physical therapy in sport, 16(2), 136-141.

4. Pohl, M. B., Hamill, J., & Davis, I. S. (2009). Biomechanical and anatomic factors associated with a history of plantar fasciitis in female runners. Clinical Journal of Sport Medicine, 19(5), 372-376

5. Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140-148.