How to Prevent Shin Splints: Expert Tips for Runners and Walkers

Shin splints—commonly referred to as medial tibial stress syndrome (MTSS)—are one of the most frequent issues among runners. Characterized by pain along the front of the lower leg, shin splints occur when connective tissues around the shinbone are overstressed by repetitive impact or inefficient movement patterns.

Whether you’re training for a race or just returning to a regular running routine, knowing how to prevent shin splints can keep you strong, mobile, and pain-free.

What You’ll Learn

• Why shin splints happen (and it’s not just about shoes)
• The connection between foot, hip, and impact absorption
• Proven strength, mobility, and technique strategies
• The best shoes and surfaces to reduce risk
• When to seek help—and why “just rest” isn’t the only answer

Shin Splints: More Than Just a Running Pain

Though walkers can experience them, shin splints overwhelmingly affect runners increasing volume too quickly without proper support, form, or strength. At the core, shin splints stem from inefficient load absorption. If your landing mechanics are off, your tibialis anterior and surrounding tissues absorb too much pressure, leading to pain.

“Shin splints are a movement efficiency issue. We see a disconnect in how the foot and hip absorb impact together. It’s rarely a push-off problem—it’s a landing problem.”
– Elevate Team

Start with Smart Progression

One of the most common mistakes? Jumping into high mileage too fast.

Follow the 10% rule: Don’t increase weekly volume by more than 10%. Alternate running with low-impact cross-training (bike, elliptical, swimming) to maintain fitness without added stress.

Explore Elevate’s sports performance services for personalized run progression plans.

The Role of Footwear—Yes, It Matters

Shoes help—but they won’t fix faulty mechanics. Choose footwear that supports your arch type, gait, and shock absorption needs. Consider replacing your shoes every 300–500 miles to prevent wear-related injuries.

Get personalized support with soft tissue therapy if you feel persistent tightness or pain.

Strengthen Your Kinetic Chain

The body is a system. Weakness or imbalance in one area can cause overload elsewhere—like the shin.

Focus strength on:

• Calves and ankles (shock absorption + stability)
• Hips and glutes (landing control)
• Core (efficient force transfer)

Try: toe raises, heel drops, resistance band foot flexes, clamshells, and glute bridges.

Mobility, Stretching, and Ground Control

Tightness restricts movement quality. Incorporate daily habits:

• Foam rolling calves and shins
• Dynamic warm-ups
• Calf and Achilles stretches
• Cooldowns and diaphragmatic breathing

Running on concrete increases injury risk. Choose grass, turf, or track when possible.

Check out the benefits of sports massage for enhanced mobility and recovery.

Custom Orthotics and Taping

If you experience flat feet or pain on one shin, custom orthotics may help. Elevate offers:

• Taping for knee and foot alignment
• Dry needling, manual therapy, cupping
• Corrective movement training

When to Seek Expert Care

If pain persists despite good habits, it may signal a deeper issue like a stress fracture. Seek help if:

• Sharp, localized pain that doesn’t ease with rest
• Swelling or visible shin bump
• Pain during walking or cross-training

“The problem isn’t just the shin. It’s how the entire lower body is absorbing impact. We don’t tell people to stop moving—we help them move better.”
– Elevate Team

Frequently Asked Questions

Are shin splints permanent?
No. Most resolve with movement retraining, rest, and strength work.

How long should a sports massage last?
30–60 minutes. It promotes circulation, releases tension, and aids recovery.

What’s the best way to prevent shin splints?
Gradual training, solid strength/mobility, supportive footwear, and avoiding repetitive overload.

Final Thoughts

Shin splints are common, but not inevitable. With the right approach—rooted in performance insight and personalized care—you can prevent injury, run efficiently, and reclaim physical freedom.

At Elevate, we don’t believe in “stop everything” recovery. We believe in smarter movement, strategic rehab, and getting you back to what you love—stronger than before.

Ready to break free from pain? Book a discovery session and move with confidence.