Amping Up Your Mileage? 4 Tips to Prevent Shin Splints

If you’re increasing your running mileage, you’re likely familiar with the term “shin splints.” This common condition, also known as medial tibial stress syndrome, can dampen your training plans and cause significant discomfort. 

Stay on track with your running goals by avoiding shin splints altogether — and it’s easier than you think. Step up your running routine, not your shin splint troubles! With these four proactive tips from the experienced team at Washington Foot & Ankle Sports Medicine in Kirkland, Washington, you can zoom past the competition and the pain that holds you back.

1. Gradually increase your mileage

One of the primary causes of shin splints is a sudden increase in running intensity or distance. When you push your body too hard, too fast, your muscles and bones may not be able to handle the added stress, leading to inflammation and pain in the shins. Ramp up your mileage gradually to sidestep these pitfalls. Follow the 10% rule: don’t add more than 10% mileage to your weekly mileage increase to give your body time to adapt to the added load.

Smart training means knowing when to push and when to pause. Rest days allow your muscles and bones to recover, reducing the risk of overuse injuries like shin splints. Listen to your body and avoid the temptation to overtrain, even if you feel good. 

2. Wear proper footwear

The type of shoes you wear can significantly impact your risk of developing shin splints. Running in worn-out or inappropriate shoes can lead to improper foot alignment and increased stress on your shins. From brisk jogs to marathons, getting the right shoes is a game-changer — you need support and cushioning tailored to your foot’s natural quirks and running style.

Visit a specialty running store for a gait analysis and professional advice on the best shoes. If you notice signs of wear-and-tear, replace your running shoes every 300-500 miles or sooner. By choosing the right footwear, you can shrug off shin splints and other pesky injuries — it’s a vital first step in setting yourself up for a successful run.

3. Strengthen your lower leg muscles

Strengthening the muscles in your lower legs can help prevent shin splints by improving your overall running mechanics and reducing the strain on your shins. Work out your lower legs by tackling exercises that hit the calf, shin, and foot muscles. Incorporate calf raises, toe taps, and resistance band exercises into your routine to build strength and stability in these areas.

Want to avoid getting sidelined by injuries? Add some balance exercises to your strength training regimen. Your coordination — and your body — will thank you. Banish wobbly runs with exercises that fine-tune your balance and stability. Mix single-leg stands, balance board exercises, and yoga into your workout routine, and you’ll be tearing up the trails in no time.

4. Pay attention to running form and surface

Your running form and the surface you run on can also contribute to the development of shin splints. Poor running mechanics, such as overstriding or excessive heel striking, can increase the stress on your shins. Achieve better running form by adopting a short and sweet stride, with your feet striking the ground mid-heel. 

Engaging a running coach or taking a running form clinic can provide valuable feedback and help you make necessary adjustments. Additionally, consider varying the surfaces you run on to reduce repetitive stress on your legs. Running on softer surfaces like grass or trails can be gentler on your shins compared with hard surfaces like concrete. However, be mindful of the uneven terrain and potential tripping hazards when running on trails. 

What to do if you get shin splints

Healthy habits and happy trails await — just put these tips to work and get ready to take your running to the next level. Tune in to your body’s signals — a nagging ache, a wave of fatigue — and let them guide you towards a more sustainable pace. The road ahead is calling — answer it with every step you take.

But if you find yourself dealing with shin splints despite your best efforts to prevent them, call or schedule an appointment online. We provide shockwave therapy to relieve the pain and symptoms associated with shin splints and get you back to running in as few as three sessions.