Be a Step Ahead of Shin Splints

Causes & Prevention of Shin Splints

Shin splints—those uncomfortable pain along the front or inner part of your lower legs—are a common issue for runners. Let’s understand what causes them and, more importantly, how to prevent them to keep you running strong!

What Causes Shin Splints?

1. Overuse: Sudden increases in distance or intensity can overload your shins, leading to inflammation.

2. Improper Footwear: Shoes without adequate support fail to absorb the impact, increasing tiredness.

3. Hard Surfaces: Repeated running on hard or uneven surfaces amplifies stress on your lower legs.

4. Muscle Imbalances: Weak calves, tight Achilles tendons, or poor stabilizing muscles create additional stress on the shinbones.

How to Prevent Shin Splints

• Progress Gradually: Avoid rapid distance or speed increases. Stick to the 10% rule to safely build endurance.

• Wear Proper Shoes: Invest in high-quality running shoes suitable for your gait and terrain. Replace them every 500–800 km.

• Diversify Your Workouts: Reduce impact on your legs by incorporating cross-training like cycling or swimming.

• Strength & Stretch Routine: Strengthen your calves, ankles, and feet with exercises like toe raises, ankle circles, and balance drills. Stretch your calves and Achilles tendons regularly to improve flexibility.

Recovery If Pain arises

If you develop shin splints, rest is essential. Use ice to reduce swelling and consider compression sleeves for added support. Foam rolling your calves and massaging tight muscles can also promote recovery. Gradually return to running once the pain goes away.

Tip: Shin splints are a warning sign, not a challenge to push through. Listen to your body, take rest days seriously, and prioritize injury prevention.

Run smart and stay strong!

Your Collective Pace Team

Philippe, Lou and David