Develop strong lower legs to overcome shin splints

By Coach Chris Knighton

Introduction

Shin splints are one of the most common injuries amongst distance runners. New runners are especially susceptible to developing shin splints because their lower leg muscles, tendons, and bone tissue become overworked before they can adapt to an increased training regimen.

To help prevent shin splints, ensure any increases to your daily and weekly mileage are done gradually. The same gradual increase should be taken for intensity as well.

Make sure you rotate your shoes and run on soft surfaces as much as possible.

In addition, strengthening exercises can performed as both insurance to help prevent shin splints and a way to strengthen your lower legs to help recover from them.

Strength training is preventative medicine against developing shin splints and other running-related injuries in the first place.

Disclaimer: This website does not provide medical advice. I am not a doctor. The information included on this website is general advice acquired through experience coaching runners in running. Please consult with a qualified physician for advice about your specific situation.

Shin Splint Prevention & Recovery Routine

Try adding this routine to the end of your day.

You can perform this routine every day to help strengthen your lower legs.

Shoes Off: 

• Walk on outsides of feet (10 seconds)
• Walk on insides of feet (10 seconds)
• Walk with toes in (10 seconds)
• Walk with toes out (10 seconds)
• Tip-toe backwards (10 seconds)

Shoes On:

• Walk on heels with toes pulled up and back (10 seconds)
• Walk on toes (10 seconds)

Conclusion

In my experience, most athletes with shin splints can overcome them by taking the techniques mentioned in this article to heart and incorporating them daily. To help prevent and overcome shin splints considering increasing your training load gradually, rotate shoes, run on soft surfaces, and perform lower leg strengthening activities.

Shin splints are one of the most common running injuries and in most cases can be overcome. For specific advice medical advice about your unique situation, remember to reach out to a qualified physician.

Questions?

Do you have questions about shin splits in runners? Questions about this routine? Let me know in the comments below.