How to Prevent Shin Splints Before They Start: Tips for Runners
Hopefully you’ve found this BEFORE you start feeling any pain in your shins. Or maybe you’re coming off a bout of shin splints and you want to make sure it doesn’t happen again. While shin splints can be a painful and frustrating injury, they’re often preventable!
Whether you’re ramping up for a race or just starting to run more consistently, this blog shares the most effective strategies to prevent shin splints from sidelining your training.
What Causes Shin Splints in Runners?
Shin splints, also called medial tibial stress syndrome, are caused by repetitive stress on the shinbone and surrounding tissues. They often develop when runners increase mileage/intensity too quickly or when biomechanical issues go unaddressed. The repetitive nature of running is a major reason why we see shin splints so commonly.
Top Strategies to Prevent Shin Splints
1. Progress Your Training Gradually
A sudden jump in mileage or speed is one of the biggest risk factors for shin splints. A lot of younger or newer runners are susceptible to this training error, therefore are at an increased risk of developing shin splints.
Follow the 10% rule: Increase your weekly mileage by no more than 10% at a time. This is not a one size fits all approach as there are many factors that could lead to someone increasing their mileage by more or less than 10% but this works as a general guideline.
Include rest days (maybe cross training) and recovery weeks in your training cycle.
2. Improve Your Running Form
Poor mechanics can increase the load on your shins. Common form issues include:
Overstriding (landing with your foot too far in front)
Excessive heel striking
Lack of core or hip stability
A 3D running gait analysis can identify inefficiencies and help you make small but powerful adjustments to reduce stress and improve performance. For example, certain gait retraining techniques can help with decreasing the load on the shins.
3. Incorporate Strength Training
Strengthening key muscle groups improves shock absorption and reduces shin stress:
Calves and ankles (for lower leg support)
Glutes and hips (for alignment and control)
Core (for overall running posture)
Check out our blog on Strength Training Exercises for Shin Splints
4. Don’t Ignore Footwear
Running in worn-out or unsupportive shoes increases your risk of injury. While you may think color and style are important factors in your ultimate shoe decision, ensuring you have a proper fit in your shoe is what matters. Going to a running shoe store where they can assess your foot shape, pressure map and walking pattern is the best first step for someone wanting to learn more about what shoe to be in. Once you’ve done that, make sure you replace your running shoes every 300-500 miles. Lastly, over the counter orthotics may also help runners that struggle with low or high arches and need extra support.
5. Run on Softer Surfaces When Possible
Running exclusively on concrete or asphalt can amplify impact forces. Try mixing in:
Trails
Grass
Synthetic tracks
This helps reduce cumulative load on your lower legs and gives your shins a break.
6. Warm Up and Cool Down Properly
Jumping into a run without preparing your body increases injury risk. A proper warm-up boosts circulation and activates key muscles. The majority of the runners we work with at Tempo PT & Performance are guilty of not having a warm up routine. They hop off their work computers and lace up their shoes. When this happens, the body is not primed for the demands of running and you increase your injury risk.
A warm up routine does not need to take forever; try to incorporate this 3 minute warm up routine for runners next time:
Leg swings
Ankle circles
High knees
Calf raises
Dynamic lunges
When to Take Action
Even with the best prevention strategies, early signs of shin pain can still show up. Don’t ignore it! Addressing the issue early is key to avoiding longer layoffs or more serious injuries like stress fractures. Save yourself the time and frustration by seeking professional guidance sooner rather than later.
Prevent Shin Splints with Expert Guidance
Tempo Physical Therapy and Performance helps runners every day rehab and recover from shin splints and get back to training pain free. We take our runners through a detail evaluation process to help us come up with a comprehensive rehab plan. If you’ve been dealing with shin splints and are wanting to get back to training without pain, book a free consultation with us.
