How can I prevent shin splints?

You can prevent shin splints by wearing proper footwear, following a gradual training plan, incorporating rest days, cross-training, and performing stretching and strengthening exercises for your lower legs.

Who is at risk for developing shin splints?

Shin splints typically affect athletes who engage in repetitive lower-leg activities such as running, soccer, or basketball, as well as new runners who increase their training intensity too quickly.

What are some effective stretches to help prevent shin splints?

Effective stretches include calf stretches, hamstring stretches, and quad stretches. These exercises improve flexibility and reduce muscle tightness around the shins.

When should I seek medical advice for shin splints?

If you experience persistent pain, swelling, or severe discomfort in your shins despite self-care, it is important to consult a healthcare professional to rule out more serious conditions.

Shin Splints & How to Prevent Them

Q: What are shin splints?

Shin splints, medically known as medial tibial stress syndrome, are an overuse injury that causes pain and inflammation along the shin bone, commonly affecting runners and athletes.

March 05, 2025

As the weather warms up and you take your training outdoors, it’s essential to protect your legs from injury. Shin splints—medically known as medial tibial stress syndrome—can disrupt your training and sideline your progress if you’re not careful. Below, GHS Athletic Trainer Monica Boyer shares expert-approved strategies to help you prevent shin splints and keep running pain-free.

Quick Tips to Prevent Shin Splints

Wear Proper Footwear: Choose running shoes that fit your foot type and replace them regularly.
Train Smarter: Gradually increase your mileage (following the 10% rule) and allow for proper recovery.
Cross-Train: Incorporate low-impact exercises like swimming or biking to reduce repetitive stress.
Stretch & Strengthen: Focus on calf, hamstring, and quad stretches and strength exercises.
Maintain a Healthy Diet: Ensure you’re getting enough vitamin D and calcium for bone health.
Listen to Your Body: Rest if pain persists and consult a professional when needed.

What Are Shin Splints?

Shin splints occur when repetitive stress leads to microtrauma in the muscles and soft tissues surrounding your tibia (shin bone). This condition, known as medial tibial stress syndrome, is common among runners and athletes and presents as pain and tenderness along the front and inner sides of your lower leg.

Who Is at Risk?

Shin splints typically affect:

Repetitive Athletes: Track & cross-country runners, soccer players, basketball players, tennis players, and gymnasts.
New Runners: Individuals who suddenly increase their training intensity or duration.
Anyone Engaging in Lower Leg-Intensive Activities: Even if you’re not a seasoned athlete, repetitive lower leg movements can trigger shin splints.

6 Expert-Recommended Ways to Prevent Shin Splints

Train Smarter:
- Follow a gradual training plan by increasing your mileage or intensity no more than 10% per week.
- Incorporate rest days and active recovery to allow your muscles to heal.
Review Your Footwear:
- Invest in proper running shoes tailored to your foot type—whether you have high arches or flat feet.
- Consider a professional gait analysis to determine if orthotics or specific shoe inserts are right for you.
Modify Your Training:
- Reduce repetitive stress by mixing up your routine with low-impact exercises such as swimming or biking.
- Alternate your workouts to avoid overloading your legs.
Stretch and Strengthen:
- Regularly perform stretching exercises targeting your calves, hamstrings, and quads.
- Strength training for your lower legs improves muscle balance and shock absorption, helping prevent shin splints.
Maintain a Healthy Diet:
- Ensure you’re getting enough vitamin D and calcium to support bone health.
- If dietary restrictions apply (e.g., lactose intolerance), consider supplements after consulting with a healthcare professional.
Listen to Your Body:
- If you experience persistent pain during or after exercise, take a break from high-impact activities.
- Rest is crucial to prevent further injury and avoid developing stress fractures.

Essential Stretches to Keep Your Shins Strong

Integrate these stretches into your routine to reduce muscle tightness and support shin splint prevention:

Calf Stretch

How to Do It:
Stand facing a wall. Place your hands at shoulder height and step one leg back, keeping your heel on the ground. Lean forward until you feel a stretch in your calf. Hold for 30 seconds, then switch sides.

Hamstring Stretch

How to Do It:
Sit on the floor with your legs extended. Bend forward at the waist, reaching toward your toes. Keep your back straight and hold the stretch for 30 seconds.

Quad Stretch

How to Do It:
Stand near a chair or bench for balance. Bend one leg behind you, grab your foot, and gently pull it toward your glutes. Hold for 30 seconds, then switch sides.

When to Seek Medical Advice

While shin splints are often manageable with self-care, consult a doctor if:

Your shin pain persists for several weeks despite rest and self-treatment.
You experience severe pain that affects daily activities or causes swelling, redness, or heat.
You suspect a more serious injury, such as a stress fracture.

By following these expert tips and incorporating a balanced training routine, you can effectively reduce your risk of shin splints and keep your training on track. Stay proactive about your recovery and prevention strategies to enjoy a healthier, more sustainable running experience.

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