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10 Tips For Shin Splint Prevention For Runners

fitness Jul 12, 2018

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.

1. Avoid heel striking

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.

2. Do not increase your mileage too quickly

We recommend no more than a 10% increase in volume per week.

3. Avoid pavement and run on softer surfaces when possible

Instead opt for dirt trails, grass, track etc.

4. Give yourself proper recovery time between runs

Instead of running every day, be sure to take rest days or cross train.

5. Crosstrain

We recommend alternating running days with cross-training days (bike, elliptical, pool, etc.) to avoid overtraining and excessive impact.

6. Proper footwear

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.

7. Interchange your running shoes

Switching between two pairs of running shoes helps to ensure different impact patterns, minimizing the risk of developing shin splints.

8. Replace running shoes frequently

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.

9. Stretch your calves and soleus

We recommend stretching your calves and soleus at least 3 times per week, for 3 sets of 15 seconds each leg/stretch.

10. Perform shin pulls

Perform 3 sets of 50 shin pulls, 2-3 times per week to help strengthen your shin muscles and prevent shin discomfort.

 

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