How to Prevent Shin Splints

When you experience shin splints, your body is most likely telling you to slow down and rest. If you’ve ever felt that sharp or aching pain along the front of your lower leg during or after a run, walk, or workout, you know how frustrating shin splints can be. 

Our board-certified podiatrist, Pritesh Patel, DPM, offers a few smart habits that can help you prevent them. You can also visit us at Florida Foot and Ankle Associates in Boca Raton, Florida, for a thorough evaluation and an in-person consultation to keep you on the right track.

Here are some tips to follow to prevent shin splints:

Don’t do too much, too fast

One of the main causes of shin splints is ramping up activity too quickly. Whether you’re training for a race, getting back into workouts, or starting something new, your body needs time to adapt. 

Increase your mileage, intensity, or workout time gradually for the best results. A good rule of thumb is no more than a 10% increase per week. Your shins will thank you.

Wear the right shoes

Shoes matter more than most people realize. Worn-out or unsupportive shoes change how your foot hits the ground and put extra stress on your shins. 

Your shoes should match your activity and your foot type. If you run, replace your shoes regularly and consider getting fitted at a specialty running store. 

For some people, orthotics or extra arch support can make a big difference.

Mix up your workouts

Doing the same high-impact activity day after day can overload your lower legs. Cross-training helps reduce repetitive stress while still keeping you active. 

Try activities like cycling, swimming, rowing, or strength training on alternate days to give your shins a break without compromising your fitness goals.

Strengthen and stretch

Weak or tight muscles in your calves, ankles, and feet can contribute to shin splints. Add calf raises, toe walks, and ankle strengthening exercises to your routine. Stretch your calves and Achilles tendons regularly, especially after workouts. 

A few minutes of focused stretching can go a long way in keeping your lower legs comfortable.

Pay attention to surfaces

Running or exercising on hard or uneven surfaces increases impact on your legs. If possible, alternate surfaces, such as grass, trails, or a track, instead of concrete every day. Even small changes can reduce the stress placed on your shins over time.

Listen to early warning signs

This might be the most important tip of all. Mild soreness is your cue to ease up, not push through. Rest, ice, and recovery days aren’t signs of weakness. They’re part of smart training. Address discomfort early to prevent a minor issue from turning into a lingering injury.

Reach out to our team

Shin splints can slow you down, but they don’t have to stop you. With gradual training, proper footwear, strength work, and a little patience, you can keep your legs feeling strong and pain-free so you can stay active and keep doing what you love.

If you want to learn more or currently have shin splints, turn to Dr. Patel for his expertise. We offer online booking for your convenience, or call our office at 561-202-1103.