The term “shin splints” actually just refers to pain felt in the front (anterolateral) or inside (posteromedial) of your shin (tibia), rather than a specific pathology or injury. Shin splints often occur in newer runners or those who have recently increased their running volume or intensity.
Some references claim that this pain is due to weakness of the muscles in the front of the shin. While this may play a role and can be addressed, it is more likely due to increased and repetitive stress placed on the tibia.
It is important to note that other, more serious conditions can present similarly to shin splints- including anterior compartment syndrome and tibial stress fractures. While it is typically safe to continue running and exercising with shin splints (unless limited by pain), it is important to see a medical provider to rule out other conditions.
While rest and ice can help ease shin splint pain in the short term, we need a long term solution to improve shock absorption when landing and running, and decrease repetitive stress. We’ve all heard of “shock absorbing” shoes and inserts, but the most important players in shock absorption when running and jumping are our muscles and tendons! Our main shock-absorbing muscles when running are our thighs (quadriceps) and our calves (gastrocnemius and soleus). Strengthening these muscles will help prepare your body to handle the demands of running.
Another way to prevent shin splints from occurring is to take a look at your training volume and programming.
About 80% of running injuries are caused by a rapid increase in mileage. The cardiovascular system (our heart and lungs) adjusts to stress quicker than joints, bones, ligaments, tendons, and muscles. Because our heart and lungs feel ready, we feel like our bodies can handle quicker and larger increases in mileage than they actually can. Runners should increase their total weekly mileage by no more than 10% per week to ensure adequate time for their bodies to adjust. And remember, when changing up your training, do not increase volume and intensity at the same time- pick one variable at a time to address.
For example, let’s say you currently run 15 miles per week (ex/ 3 miles Tues, 4 miles Thurs, 3 miles Sat, 5 miles Sun) and want to increase your long run distance to train for a half marathon. To safely progress your mileage, you should run no more than 16.5 miles (10% of 15 miles = 1.5 mile increase) the following week (ex/ 3.5 miles Tues, 4 miles Thurs, 3 miles Sat, 6 miles Sun). The week after, you can increase your mileage by no more than 1.65 miles (making your total ~18 miles), and so on.
Research also shows an association between hip abductor and external rotator weakness and shin splints, so you may include gluteal exercises when addressing shin splints. Runners with “flat feet” (low arches) who experience shin splints may also benefit from arch supporting insoles in addition to strengthening exercises.
Add the following exercises to your workout routine, 3-4 sets of 8 reps, 2-3x/week. Use weights heavy enough that at the end of each set, you feel like you could have only performed 2 more reps before you would have reached failure. (NOT medical advice- seek clearance from your healthcare professional before starting a new exercise program)
1.) Single leg calf raises
2.) Tall Kneeling Quads (you likely won’t need weights for these at first, they’re hard!)
3.) Wall squats
4.) Seated soleus raise
5.) Bulgarian split squats
