How To Prevent Shin Splints Before They Slow You Down

Maybe you’re training for your first marathon. Or you’ve been spending long hours rehearsing in the dance studio. Or perhaps you’re getting back to the gym after some time away.

And just as you’re hitting your stride, a nagging ache along the inside of your shin starts turning every step into a painful slog.

Sounds like shin splints, also called medial tibial stress syndrome (MTSS).

“Shin splints are an overuse injury,” says sports medicine physician Anne Rex, DO. “They happen when the stress you put on your lower legs outpaces your body’s ability to recover and adapt.”

The good news? They’re often preventable.

How to avoid shin splints

Anyone can develop shin splints, but they’re especially common in runners, dancers and military recruits, as well as people who are new to exercise or just getting back to working out. You can also be prone to them if you have flat feet or stiff arches.

Fortunately, a few simple changes to your training routine can go a long way toward keeping that nagging shin pain at bay.

Dr. Rex recommends these strategies to help prevent shin splints.

1. Increase your training gradually

One of the biggest workout mistakes people make is increasing their mileage, pace or exercise intensity too quickly. You’re motivated to jump in, but your bones and connective tissues aren’t quite up to the task yet.

That’s a recipe for shin splints.

“The goal isn’t to avoid challenging yourself,” Dr. Rex clarifies. “It’s to give your body enough time to adapt so you can keep doing the activities you enjoy.”

Slow and steady wins the race. Dr. Rex recommends following the 10% rule. That means increasing your exercise time, mileage or the weight you’re lifting by no more than 10% each week.

“That gives your bones time to get stronger before you ask them to handle even more stress,” she says.

2. Make rest days part of your training plan

It’s tempting to think more exercise leads to better results. But rest isn’t a sign of weakness — it’s a critical step to help your body get stronger and avoid shin splints and other injuries.

“Recovery isn’t optional,” Dr. Rex emphasizes. “Your bones need downtime to repair the tiny amounts of stress that naturally happen during exercise.”

3. Wear the right shoes

Your shoes work harder than you realize when you’re running or walking, and shoes that aren’t up to the task can lead to shin splints and other pains. As the miles add up, the cushioning inside shoes gradually breaks down, even if the outside still looks fine.

“Your footwear should match your foot shape and the way you move,” Dr. Rex advises.

And don’t wait until your shoes are falling apart to replace them. In general, running or walking shoes should be replaced every 300 to 500 miles. That’s when their shock-absorbing ability starts to wear out.

4. Stretch before and after you exercise

A few minutes of stretching can go a long way toward preventing shin splints.

Dr. Rex recommends:

• Dynamic stretches before your workout: These are stretches that keep your body moving, like walking lunges, leg swings or high knees. They warm up your muscles, increase blood flow and prepare your body for the workout ahead.
• Static stretches afterward: These are stretches you hold in place for 30 to 90 seconds, like standing calf stretches or hamstring stretches. They help you cool down, which can reduce muscle tightness.

5. Strengthen your feet and ankles

As the old song goes: The shin bone’s connected to the ankle bone. The ankle bone’s connected to the foot bone. And so on.

Exercises that focus on strengthening your ankles and feet can improve your stability. That lowers the amount of force that’s transferred to your shin bone during running and other high-impact activities.

“The stronger those muscles are, the more work they can do,” Dr. Rex explains. “That can help prevent shin splints because it means less stress gets passed along to your shins.”

6. Pay attention to your form

Sometimes, preventing shin splints isn’t about doing less. It’s about doing things right.

For example, overstriding — landing with your foot too far in front of your body when you run — creates a lot of force every time your foot hits the ground. That extra impact travels straight up your lower leg.

“Try to keep your stride underneath you instead of reaching out in front,” Dr. Rex recommends. “An efficient form can significantly reduce the risk of shin splints.”

7. Cross-train when you need a break

If you’re dealing with shin splint pain or your legs are feeling beat up, you don’t necessarily have to stop exercising altogether. Instead, swap high-impact workouts that take a toll on your shins for activities like:

• Swimming
• Stationary cycling
• Using an elliptical machine

“These exercises let you maintain your cardiovascular fitness while giving your lower legs a chance to recover,” Dr. Rex says.

8. Don’t try to push through the pain

A dull ache along your shin isn’t something to ignore.

“If you keep training through early shin splints, the inflammation can progress deeper into the bone and eventually develop into a stress fracture,” Dr. Rex warns.

Stopping early and modifying your activity can mean the difference between a few days of rest and weeks — or even months — on the sidelines.

Schedule an evaluation with a healthcare provider if:

• Your shin pain continues when you’re walking.
• You have shin pain while you’re resting.
• Your pain is concentrated in one specific spot on your shin.
• Your lower leg is swollen, visibly red or hot to the touch.

Those symptoms may signal something more serious than shin splints.

“Pain is your body’s way of telling you something isn’t right,” Dr. Rex says. “Pay attention when it tells you to slow down and get help.”