How to Prevent Shin Splints When Running

  Jan 17, 2024
Reviewed by Vivek Upadhyay

Shin Splints

Running can be a great way to improve your health and general well-being, and it’s a wonderful way to stay in shape. There’s even exciting research that proves the benefits of functioning go beyond weight loss and are the keys to a long and healthy life.

The only downside to this is that shin splints are often an issue for new runners. 

This article explores the causes of tibia sprain when walking and how you can protect your legs during your training. Read on to discover how to tackle shin splints head-on, so you can keep on running.

What are Shin Splints, and what are the Symptoms?

When the muscles and bones on the lower part of your leg pull at the inclusion of the shinbone, tibia splints occur. It is painful and inflammatory and happens due to repeated stress on the bone, so they are also called medial tibial stress syndrome.

The common symptoms of a shin splint are,

  • Pain in the leg.
  • Dull or sharp ache in front of the shin.
  • Discomfort while moving the leg part.
  • Exercises worsen the cramps. 
  • Rest reduces irritation.

Though this is one of the most common injuries among athletes and gets healed quickly, if not properly treated, it can cause long-term fractures too. Make sure to call a doctor in case of continuous pain for several weeks, you feel that the pain is not only associated with the splint, the pain is getting worse, or the injured area is red and feels hot when you touch it. 

Read further and learn how to avoid shin sprains in the future. 

Proper Running Footwear Selection

Proper selection of your footwear is essential to preventing these splints while running. The shoes should be comfortable, supportive, and provide enough cushion.

If a runner uses old shoes or shoes that do not fit properly, they may experience discomfort or excessive shock to the joints. This can result in shin splints.

When trying on sports shoes, you can also get a gait analysis. This helps you choose the right footwear to avoid any future injuries. Additionally, pay attention to the type of sole on the shoe. 

Strengthening the Muscles in the Legs and Feet

When jogging, shin sprains can be prevented by strengthening the legs and feet tissues. The best way to do this is by stretching, foam rolling, and strengthening exercises for the lower body. For example, squat exercises and calf raises will help to target the specific muscles in the legs needed for running.

Regularly participating in these exercises will build strength in the muscles and improve flexibility. Taking a break between runs and ensuring not to overwork the tissues will also aid in avoiding these splints. 

Gradual Increase in Mileage and Speed

Shin splints often occur when people increase walking mileage or speed too quickly. To prevent tibia sprains while running, gradually increasing mileage and speed is essential.

First, start walking for 10 minutes every day. Over the next few weeks, gradually increase the number of minutes until you reach 30 minutes daily.

Then, add short jogs of just two or three minutes at a time. As your physique adapts, incorporate more jogs and add to the length of the jogs.

You can increase time and speed while paying attention to your body and its needs.

Correct Running Form

To avoid shin splints, focusing on a few key functioning techniques is essential. Start with a proper stride by keeping your feet underneath your body, rather than letting your leg reach out in front of your physique. Maintain good posture to ensure that you’re running efficiently and not overstriding. 

As this may all sound difficult to follow, you may get some help from a personal trainer. They can aid you start your exercise correctly and provides advice. If you are new to personal trainer ideas, you should learn about this personal trainer.

Start Preventing Shin Splints When Running Today

If you are suffering from tibia sprains when jogging, ensure you rest and give your body time to recuperate. Prevention is key, so schedule stretching and walking into your weekly routine, and stay mindful of how your shins are feeling on any given day.

So what are you waiting for? Take control of your health today, and get back out running!

Did you find this article helpful? If so, check out the rest of the articles on our blog.

Final Thoughts

We all know, shin sprints are not permanent and an easily repairable injury. These are not long-term injuries and are very common for sports people. Though, good rest and doctor’s medical guidance medicine is still necessary to avoid any further damage.