Whether we're new to running or are veteran runners, at some point in time almost all of us will experience shin discomfort. Here are our top 10 tips for preventing shin splints and avoiding stress fractures.
Striking on your midfoot or forefoot is always preferred as it is less impact to your lower limbs. You can learn more about that here.
We recommend no more than a 10% increase in volume per week.
Instead opt for dirt trails, grass, track etc.
Instead of running every day, be sure to take rest days or cross train.
We recommend alternating running days with cross-training days (bike, elliptical, pool, etc.) to avoid overtraining and excessive impact.
Visit your local running store and have your gait analyzed to be sure you are wearing the proper footwear for your body and activity preferences.
Switching between two pairs of running shoes helps to ensure different impact patterns, minimizing the risk of developing shin splints.
If you're someone who keeps track of your mileage, be sure to change out your shoes every 300-500 miles. Otherwise, we recommend changing shoes every 4-6 months. Although shoes may not feel old, after a few months of use they are not nearly as protective and can result in injury.
We recommend stretching your calves and soleus at least 3 times per week, for 3 sets of 15 seconds each leg/stretch.
Perform 3 sets of 50 shin pulls, 2-3 times per week to help strengthen your shin muscles and prevent shin discomfort.