How to prevent shin splints |Runner’s Guide

Shin splints are a common source of pain for runners, particularly for beginners or those running on hard surfaces. The good news is that with the right approach, you can significantly reduce your risk. By understanding what shin splints are, recognising the warning signs, and strengthening key muscles, you can keep your runs pain-free and enjoy consistent progress.

What Are Shin Splints?

Shin splints, medically known as medial tibial stress syndrome (MTSS), are an overuse injury affecting the connective tissue along the inner edge of the shinbone (tibia), typically the lower third of the leg. Many runners experience shin splints in both legs at the same time, making it a bilateral concern.

Signs and Symptoms

Common symptoms include:

• Pain and tenderness along the lower inner leg, just above the ankle.

• Increased discomfort when running on hard surfaces or downhill.

• Pain that appears early in the run, eases slightly as muscles warm up, and then returns as distance or intensity increases.

Shin splints are often linked to running mechanics, such as over-striding or landing heavily on the heel. Over-striding occurs when your foot lands too far in front of your knee, putting extra stress on the tibia and the tibialis posterior muscle. Factors like slow cadence or leaning too far forward while running can contribute to this pattern.

Other factors that raise the risk of shin splints include:

• Previous leg injuries or shin pain

• Flat feet or excessive pronation

• Being new to running or athletic activity

• Female runners appear to be more susceptible

For adolescent athletes, over-training can interfere with proper bone development, so supervision from a healthcare professional is recommended.

How to Prevent and Manage Shin Splints

Here are practical steps to protect your shins and reduce injury risk:

1. Plan Your Training Wisely

Avoid sudden increases in distance, speed, or intensity. Your body needs time to adapt, so a steady, progressive build-up reduces strain on bones, muscles, and connective tissues.

2. Run on Softer Surfaces

Whenever possible, run on trails, tracks, or treadmills. These surfaces provide better shock absorption and reduce the repetitive stress on your shins compared to concrete or asphalt.

3. Choose the Right Footwear

Make sure your shoes match your foot type. Heavy-footed runners may benefit from more cushioned shoes ,while those with flat feet may need supportive shoes to prevent over-pronation.

4. Adjust Your Running Technique

While training errors are the most common cause, certain running mechanics such as over-striding, excessive pronation, or low cadence may increase tibial stress.

5. Strengthen Key Muscles

Incorporate exercises for your calves, hamstrings, glutes, and core. Stronger muscles improve running efficiency, maintain proper posture, and reduce the load on your shins. Incorporating neuromuscular exercises has strong evidence for preventing shin splints.

6. Stay Informed

Keep up to date with expert advice from physiotherapists, running coaches, and reputable sources. Understanding biomechanics and preventative exercises can greatly reduce your risk of injury.

Final Thoughts

Shin splints are largely preventable through gradual training, proper technique, and strengthening key muscles. Taking steps now can save you from pain and long recovery periods in the future.

If you’re already experiencing shin pain, avoid pushing through it, as this can worsen the condition. Seek guidance from a physiotherapist or medical professional.