Shin Splints: How to Kick Them to the Curb!

By: Kyra Corradin, PT, DPT, YTT

If you’re an athlete, a weekend warrior, or just someone who loves to run after the ice cream truck, you may have some experience with shin splints. Shin splints—medically known as medial tibial stress syndrome—can derail the best laid training program. But fear not! With a few easy strategies, you can keep those shins happy and splint-free. Let’s dive into some tips and tricks.

Prevention, Prevention, Prevention: Your Secret Weapon Against Shin Splints!

• Gradual Progression - The Tortoise Wins the Race: Remember the tortoise from the fable? Slow and steady wins the race! If you are prone to shin splints, channel your inner tortoise when it comes to ramping up your workout intensity. Stick to the 10% rule: increase your activity level by about 10% per week. 

• Proper Footwear - Shoes that Love Your Feet Back: Invest in some quality kicks that feel good to you when you’re in them. It’s a good idea to rotate between a few pairs of shoes. And don’t forget: shoes have a shelf life! Replace them every 300-500 miles or when the treads on the bottom are showing wear.

But What If I Currently Have Shin Splints?

Oh no! You’ve fallen victim to the dreaded shin splints. Don’t fret; we’ve got your back (and your shins) covered

• Rest - The Unwanted Advice You Need: Let’s be real—nobody loves hearing “rest,” but it’s crucial! Think of it as your shins’ well-deserved spa day. They need some time to chill and heal before you ask them to go all-out again. So kick back, put your feet up, and let those tissues recover!

• Proper Form - Dance Like No One’s Watching (But Run Like You Mean It): When you’re ready to lace up again, focus on form. Aim for a soft landing and avoid overstriding. If your form feels a bit wobbly, grab a running coach or a physical therapist. They’ll help you find that sweet spot between looking graceful and going full speed ahead.

• Stretch It Out - Flexibility is Key!: It’s time to show those calves some love! Regularly stretching them will improve your flexibility and keep muscle tightness at bay. Think of it as giving your muscles a little pep talk to get back in the game!

• Consider Running on Softer Surfaces - Nature’s Cushion: When you’re back on the run, switch things up by hitting softer surfaces like grass, dirt trails, or synthetic tracks. Concrete can feel like running on a solid rock, which is a no-go for your shins. Give them a break and let them enjoy the cushy goodness of Mother Nature!

When to Seek Help: Don’t Ignore the Warning Signs!

If your shins start protesting despite your best efforts, it might be time to call in the pros. A physical therapist can provide personalized guidance and whip up a tailored exercise program just for you. If you suspect you’re dealing with shin splints, don’t hesitate—contact STAR for an assessment.