Shin splints are a common and painful issue for many runners. Preventing them is crucial for maintaining a consistent and healthy running routine. This step-by-step guide for runners will help you understand the anatomy of your legs, what causes shin splints, and how you can prevent them.
Your Leg’s Anatomy and Causes of Shin Splints
To prevent shin splints while running, it is essential to understand the leg anatomy and what causes this condition. The shin, or tibia, is the larger and stronger of the two bones in the lower leg. Shin splints occur when there is excessive stress on the tibia and the surrounding muscles and tendons, leading to inflammation and pain. For runners, this extra stress can happen for several reasons including:
- Overuse
- Incorrect technique
- High-impact activities
- Poor running shoes
- Flat feet
How To Prevent Shin Splints: Step-By-Step
For both beginning runners and runners increasing the intensity of their workout, here are 10 steps you can take to help prevent shin splints:
Step 1: Gradual Increase in Exercise Intensity
Why: Sudden increases in workout intensity, duration, or frequency can overload your shin muscles and tendons.
How: Follow the 10% rule—do not increase your weekly running mileage by more than 10%.
Step 2: Warm-Up and Stretch
Why: Proper warm-up prepares your muscles for the stress of running, reducing the risk of injury.
How: Perform dynamic stretches like leg swings, lunges, and high knees for at least 5-10 minutes before running.
Step 3: Choose Softer Running Surfaces
Why: Running on hard and uneven surfaces like concrete can increase the impact on your shins.
How: Opt for softer surfaces such as grass, dirt trails, or a treadmill.
Step 4: Incorporate Cross-Training
Why: Cross-training helps reduce repetitive stress on your shins by incorporating low-impact activities.
How: Include activities like swimming, cycling, or elliptical training into your routine.
Step 5: Progressive Activity Increases
Why: Gradual progression allows your body to adapt to new stresses without overloading your shins.
How: Slowly increase the intensity and duration of new exercises.
Step 6: Proper Footwear
Why: Worn-out or improper shoes can lead to poor foot mechanics and increased shin stress.
How: Ensure your running shoes fit well, provide good support, and are replaced every 300-500 miles.
Step 7: Use Arch Supports or Insoles
Why: In-shoe supports can help distribute pressure more evenly and provide additional support to your arches.
How: Consider custom orthotics provided by an orthopedist or over-the-counter arch supports.
Step 8: Regular Strengthening Exercises
Why: Strengthening the muscles around your shin can help absorb impact and prevent shin splints.
How: Include exercises such as toe raises, calf raises, and leg presses in your routine.
Step 9: Listen to Your Body
Why: Ignoring pain can lead to more severe injuries.
How: Reduce your activity level if you start to feel shin pain and allow time for recovery.
Step 10: Monitor Your Nutrition
Why: Inflammation in the body can lead to pain and swelling in your shins.
How: Avoid foods that cause inflammation such as processed sugars, trans fats, and fried or greasy foods.
Specific Exercises To Prevent Shin Splints
Incorporating specific exercises into your workout routine can strengthen your lower legs and help prevent shin splints. To avoid injuries, you should consult with an orthopedist before you begin a new running program or if you intend to adapt or increase your existing running routine. An orthopedist can provide a more personalized set of exercises that takes into consideration several factors including your age, medical history, previous training background, injury history, overall health, and training goals. Here are some exercises they may integrate into your routine to prevent shin splints:
Toe Raises
Stand with your feet flat and raise your toes while keeping your heels on the ground. Hold for a few seconds and lower. Repeat 10-15 times.
Calf Raises
Stand on the edge of a step with your heels hanging off. Raise your heels as high as possible and lower them slowly. Repeat 10-15 times.
Ankle Flexes
Sit with your legs extended. Flex your ankles by pointing your toes up toward your shin and then down away from your body. Repeat 10-15 times.
Leg Presses
Use a leg press machine at the gym to strengthen your lower legs. Perform three sets of 10-15 repetitions.
Your Next Step To Avoiding Shin Splints
Knowing how to prevent shin splints requires consideration of proper training techniques, appropriate footwear, and strengthening exercises. By following these step-by-step guidelines, you can reduce your risk of developing shin splints and enjoy a pain-free running experience. For personalized advice and expert care, contact the specialists at EmergeOrtho—Blue Ridge Region. Our experienced sports medicine and physical therapy teams can provide tailored guidance to help you stay injury-free and optimize your running performance.
Learn more about our sports medicine services and request an appointment today to Emerge Stronger. Healthier. Better.
