Shin splints, or medial tibial stress syndrome are one of the most frustrating running injuries. They usually show up as a dull ache or sharp pain along the inside of the shin and often get worse the more you run. Once they’ve settled in, they can be stubborn to shift. Therefore, prevention is always the smarter approach.
Here’s how to reduce your risk and keep running pain-free.
1. Increase Training Gradually
Most cases of shin splints are triggered by doing too much, too soon.
- Follow the 10% rule: don’t increase weekly mileage by more than 10%.
- Add speed work or hill sessions gradually — not in the same week as a big mileage jump.
- If you're new to running, mix running and walking to build tolerance. Your body needs time to adapt to impact.
2. Choose the Right Footwear
Running shoes matter, especially if your gait or foot type increases stress on the lower leg.
- Overpronators often benefit from stability or motion-control shoes.
- High-arched runners may need extra cushioning.
- Replace running shoes every 300–500 miles, depending on wear.
If you’re unsure, get a gait assessment at a running specialist store.
For sprinters: avoid spending too much time in aggressive spikes during training. Transition gradually and use cushioned trainers for warm-ups and volume.
3. Run on Softer, Varied Surfaces
Constantly running on hard, identical surfaces (like roads or treadmills) increases repetitive loading.
Better options include:
- Grass fields
- Track
- Trails
- Woodchip paths
Even one softer run per week can help reduce lower-leg stress.
4. Improve Lower-Leg Strength and Control
Targeted strength work can improve tissue tolerance and shock absorption.
Useful exercises include:
- Calf raises (straight and bent knee)
- Toe raises (tibialis anterior)
- Single-leg balance drills
- Glute and hip strengthening (bridges, side-steps, lunges)
However, as shin splints is an overuse injury it is important not to over-do it. You have already overloaded the soft tissues, so if in doubt, avoid specific strengthening.
5. Maintain Mobility and Flexibility
Tight calves and limited ankle mobility can shift stress to the shin.
After running:
- Stretch the calves (both bent knee and straight leg)
- Foam roll the calves and lower leg
- Include occasional mobility drills like ankle rocks or deep squat holds
Consistency is more important than intensity.
6. Watch for Early Warning Signs
Your body usually gives you hints before pain becomes a problem. Catch it early and back off.
Early signs include:
- Tenderness when pressing along the shin bone
- Tight lumps or knots along the inside calf muscle
- Mild shin soreness that improves after warming up and returns later
If that happens, reduce intensity for a week and apply ice after running.
7. Recover Well Between Runs
Shin splints thrive on fatigue.
Make sure you’re:
- Sleeping well
- Hydrating
- Fueling properly
- Taking rest days when needed
Recovery is training — not a break from it.
Final Thoughts
Shin splints don’t have to be part of your running journey. With the right shoes, gradual progression, varied surfaces, regular strength work, and attention to early warning signs, most runners can avoid them entirely.
Run smart, listen to your body — and enjoy the miles.