Shin splints are a common issue for runners and team-sport athletes, characterized by pain along the front or inner part of the shin. This term encompasses a range of injuries, including medial tibial stress syndrome, stress fractures, and overuse of muscles or tendons. These issues often result from repetitive impact or training errors and can disrupt your fitness routine. However, with the right approach, you can minimize the risk and stay on track.
Progress Gradually
One of the main causes of shin splints is doing too much too soon. For athletes over 30, this can be especially problematic as recovery takes longer. Follow the 10% rule: increase your weekly mileage or training intensity by no more than 10%. Pay attention to your body—persistent soreness is a signal to take extra rest.
Strengthen Your Lower Legs
Weak or imbalanced lower leg muscles can make you more susceptible to shin splints. Incorporate targeted exercises such as:
Calf Raises:Â Strengthen your gastrocnemius and soleus muscles.
Toe Raises:Â Build your tibialis anterior for improved shock absorption.
Single-Leg Balance Drills:Â Enhance stability and coordination. Regularly performing these exercises will improve running mechanics and build resilience.
Choose Proper Footwear
Ill-fitting or worn-out shoes can worsen shin pain. Select footwear that suits your gait and provides adequate support and cushioning. If you're unsure, consult a specialist for a gait analysis to determine the best fit for your needs.
Train on Softer Surfaces
Running on hard surfaces like concrete increases impact stress on your shins. When possible, opt for softer terrains such as grass, dirt trails, or rubberized tracks. A treadmill can also serve as a lower-impact alternative.
Warm Up and Stretch
Prepare your body for activity with a dynamic warm-up, including exercises like leg swings, high knees, and walking lunges. After training, stretch your calves, hamstrings, and shins to maintain flexibility and reduce muscle tension.
By adopting gradual progression, strengthening key muscles, and choosing appropriate footwear and surfaces, you can avoid shin splints and enjoy consistent training. Stay proactive, listen to your body, and your shins will thank you!
If you are eager to explore how working with a strength and conditioning coach can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
All images included in this blog are designed by Freepik
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