Shin Splints 101: What They Are and 5 Exercises to Beat Them for Good

If you've ever dealt with shin splints, you understand how misserable they can be and how much they can effect your everyday life. I once had a highschool track coach tell me the pain was in my head, before I knew what shin splints were. Well I am here to tell you-- the pain is NOT made up or imagined, shin splints are a real thing, but you don't have to be a victim of them!

Shin splints are often described as a dull or sharp pain along the front of your lower leg during or after exercise—especially running. This common condition can sideline even the most dedicated athletes. But with the right knowledge and care, you can prevent shin splints or manage symptoms effectively to stay active and pain-free.

What Are Shin Splints?

Shin splints, or medial tibial stress syndrome (MTSS), refer to pain and inflammation along the tibia (shinbone), often caused by repetitive stress or an overuse of the muscle(s) too fast. This condition typically affects runners, dancers, and athletes who engage in high-impact sports. The pain usually appears along the inner edge of the shinbone and is most noticeable during or after physical activity.

Common Causes:

• Sudden increase in exercise intensity or volume

• Running on hard or uneven surfaces

• Wearing worn-out or unsupportive shoes

• Poor running form or biomechanics

• Weak or tight muscles in the lower leg or hips

  
  

How to Prevent Shin Splints

1. Gradually Increase Activity: Avoid doing too much too soon. Follow the 10% rule—don’t increase mileage or intensity by more than 10% per week.

2. Wear Proper Footwear: Choose supportive shoes appropriate for your foot type and replace them every 300–500 miles.

3. Warm-Up and Cool Down: Dynamic stretches before and static stretches after activity help reduce muscle tightness. This is where I see the most opportunity left on the table from my clients and athletes.

4. Strength Train Regularly: If you are a one-sport athlete, your muscls can get over or under worked and it's important to strengthen all of your muscles to avoid muscular imbalances.

5. Cross-Train:Mix in low-impact activities like swimming or cycling to reduce repetitive stress on your shins.

5 Exercises to Help Manage Shin Splint Symptoms

When symptoms occur, rest is essential-- but I don't mean bed rest or cessation of all activities. Instead, think about modifying your routine and training regimen to allow you to stay active and training for whatever it is you are training for. \

1. Toe Raises Targets: Anterior tibialis How: Stand upright, lift your toes off the ground while keeping your heels planted. Hold for a second, then lower. Reps: 3 sets of 15–20

2. Calf Stretch Targets: Gastrocnemius and soleus muscles How: Stand facing a wall, step one foot back, press the heel down, and lean forward. Hold for 30 seconds per leg. Reps: 2–3 times each leg

3. Heel Walks Targets: Shin muscles How: Walk forward 20–30 feet while keeping toes off the ground and walking on your heels. Reps: 2–3 passes

4. Resistance Band Foot Flexes

Targets: Anterior tibialis and calf muscles How: Sit with legs extended, wrap a resistance band around the ball of one foot. Flex and point your foot against resistance. Reps: 3 sets of 15

5. Single-Leg Balance with Foot Taps Targets: Ankle stability and intrinsic foot muscles How: Stand on one leg, tap the floor in front, side, and back with the opposite foot. Reps: 10 taps each direction per leg

Shin splints can be frustrating, but they’re also highly manageable with proper care and attention to biomechanics. Focus on prevention through strength, flexibility, and smart training, and your shins will thank you. If pain persists or worsens, consult a healthcare provider to tailor a plan of care that is best for you.