Shin splints, medically known as Medial Tibial Stress Syndrome (MTSS), are a painful overuse injury along the inner edge of the shinbone (tibia). This discomfort arises from repetitive stress that causes micro-trauma to the bone and surrounding tissues, common in activities involving running or jumping. When the bone is overloaded faster than it can repair itself, it leads to MTSS. Preventing MTSS relies on managing the forces placed on the lower leg through adjustments to training, equipment, and movement patterns.
Gradual Training Progression
The most common cause of shin splints involves increasing intensity or volume too quickly. Bone and muscle tissues need time to adapt to new levels of stress. Sudden spikes in training load can overwhelm the tibia, leading to micro-damage that outpaces natural repair.
A widely recommended strategy for managing training volume is the “10% rule.” This suggests that weekly mileage or time spent exercising should not increase by more than 10% from the previous week. For instance, if an individual ran 10 miles one week, the next week should not exceed 11 miles. This incremental increase allows the body to safely adapt to higher demands.
Incorporating rest days provides scheduled time for muscles and bones to recover and rebuild. Running surfaces also affect the stress placed on the lower legs. Harder surfaces like pavement or concrete produce higher ground reaction forces, increasing the load on the tibia. Varying surfaces, such as training on softer ground like grass or rubber tracks, helps reduce repetitive impact stress.
Selecting Supportive Footwear
The right external support system is important for mitigating impact forces during activity. Worn-out footwear loses its ability to absorb shock and provide stability, significantly increasing strain on the lower legs. Most running shoes require replacement after accumulating between 300 and 500 miles, as their cushioning and support degrade.
The specific type of shoe should match an individual’s unique foot mechanics. A professional gait analysis at a specialty running store can help determine whether a neutral, stability, or motion-control shoe is appropriate. Running in shoes that lack adequate support, especially for individuals with excessive pronation (inward rolling of the foot), places undue stress on the shinbone.
For individuals with specific biomechanical issues, such as severe foot overpronation, orthotic devices may be necessary. These custom or over-the-counter inserts provide additional arch support and stability. Orthotics help control excessive foot motion, which reduces the rotation and stress applied to the tibia.
Strengthening and Flexibility Exercises
Targeted exercises play a direct role in prevention by increasing the strength and endurance of the lower leg muscles. Strengthening the muscles that stabilize the ankle and foot ensures they can effectively absorb impact and distribute forces away from the shinbone. The tibialis anterior, the muscle running along the front of the shin, is often a focus, as its weakness or fatigue contributes to MTSS.
Strengthening the tibialis anterior can be achieved through several exercises. These include toe raises, where you lift the toes off the ground while keeping the heel planted, and heel walks, where you walk only on your heels with the toes pointing up. Resistance band exercises, such as resisted dorsiflexion, involve looping a band around the foot and pulling the foot back against the resistance.
Flexibility routines should target the calf muscles, specifically the gastrocnemius and soleus, since tightness in these areas increases stress on the tibia. Effective stretches include standing calf stretches (straight leg for the gastrocnemius) and bent-knee stretches (for the deeper soleus muscle). Improving ankle mobility through exercises like ankle circles ensures the lower leg complex moves efficiently and without excessive strain.
Addressing Running Mechanics
Adjusting the dynamic way the body moves during running can significantly lessen the impact forces on the shin. One effective mechanical change is increasing running cadence, which is the number of steps taken per minute. A faster cadence, often between 170 and 180 steps per minute, encourages shorter strides and reduces the time the foot spends on the ground.
A slight increase in cadence, typically 5% to 10% higher than the current rate, immediately reduces the force of impact on the tibia. This adjustment helps prevent overstriding, a common error where the foot lands too far in front of the body’s center of mass. Preventing overstriding decreases braking forces and stress on the shin.
Focusing on foot strike can also be beneficial, though it is a more individualized adjustment. Landing with a mid-foot or forefoot strike, rather than a heavy heel strike, can sometimes reduce the shock absorbed by the shin. Runners should focus primarily on running “softly” and landing with the foot closer to the body, a change often naturally achieved by increasing cadence.