Shin splints are a common issue for runners, whether you’re just starting out or have years of experience. At Prehab, we help runners first understand why shin splints happen and then how to manage and prevent these injuries so pain doesn’t slow you down. Pain along the front or inner part of your lower leg can disrupt your training and even lead to long-term injury. The good news? With proper education and understanding, you can get ahead of the game strategically with personalized techniques and consistent training. You can prevent shin splints and keep running without setbacks.
What Are Shin Splints?
Shin splints, medically known as medial tibial stress syndrome, cause pain along your tibia (shinbone). They often occur due to overuse, sudden increases in running mileage, or poor running form. Recognizing the early signs of shin splints can help you prevent more serious injuries.
Why Proper Technique and Consistency Are Key
Running consistently builds strength and endurance, but poor technique increases the risk of injury. Focus on:
- Maintaining proper running mechanics
- Gradually increasing your mileage and intensity
- Using preventive drills and exercises to automate movement and strengthen your lower legs
Consistency combined with proper form can dramatically reduce the risk of shin splints and other running injuries.
Top Exercises to Relieve and Prevent Shin Splints
The following exercises from the Prehab team are effective for strengthening your shins and lower legs and it’s best to consult individually with a Running Specialist for more specific or stubborn needs:
- Calf Raises – Strengthens the calf muscles to reduce shin strain.
- Toe Taps and Toe Raises – Improves ankle mobility and foot strength.
- Foam Rolling – Loosens tight muscles in calves and lower legs.
- Hip and Core Strengthening – Enhances running form, reducing stress on the legs.
Train Smart. Run Stronger.
Additional Tips for Smarter, Injury-Free Running
Preventing shin splints isn’t just about cookie-cutter exercises. Everyone should follow a personalized plan based on your unique features. Follow the general strategies but we recommend you consult with a Running Specialist for more tailored needs and best results:
- Gradually Increase Mileage: Avoid sudden jumps in distance or speed.
- Wear Proper Running Shoes: Supportive shoes reduce impact on your shins.
- Warm Up and Stretch: Dynamic stretches before running and gentle stretches after running help prevent injury.
- Listen to Your Body: Address discomfort early to prevent serious injury.
Whether you’re a beginner or an experienced runner, these tips will help you stay consistent, run smarter, and reduce your risk of shin splints.
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