Self-management

Prevention

To help prevent shin splints:

  • Analyze your movement. A formal video analysis of your running technique can help to identify movement patterns that can contribute to shin splints. In many cases, a slight change in your running can help decrease your risk.
  • Avoid overdoing. Too much running or other high-impact activity performed for too long at too high an intensity can overload the shins.
  • Choose the right shoes. If you're a runner, replace your shoes about every 350 to 500 miles (560 to 800 kilometers).
  • Consider arch supports. Arch supports can help prevent the pain of shin splints, especially if you have flat arches.
  • Consider shock-absorbing insoles. They might reduce shin splint symptoms and prevent recurrence.
  • Lessen the impact. Cross-train with a sport that places less impact on your shins, such as swimming, walking or biking. Remember to start new activities slowly. Increase time and intensity gradually.
  • Add strength training to your workout. Exercises to strengthen and stabilize your legs, ankles, hips and core can help prepare your legs to deal with high-impact sports.
July 21, 2016
References
  1. Shin splints. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00407. Accessed June 30, 2016.
  2. Shin splints. Merck Manual Professional Version. http://www.merckmanuals.com/professional/injuries-poisoning/sports-injury/shin-splints. Accessed June 30, 2016.
  3. Callahan LR. Overview of running injuries of the lower extremity. http://www.uptodate.com/home. Accessed June 30, 2016.
  4. Safran MR, et al. Medial tibial stress syndrome (shin splints). In: Instructions for Sports Medicine Patients. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2012. http://www.clinicalkey.com. Accessed June 30, 2016.
  5. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. July 1, 2016.