Shin splints are a common issue for runners, especially those just starting out or increasing their mileage. They cause discomfort and pain along the shin bone and can really hold you back. But with a few adjustments to your running form and some strategic exercises, you can avoid shin splints and keep running pain-free. Here’s how to make it happen.

 

 

Land Lightly on Your Feet

A heavy foot strike puts extra strain on your shins. Try to land lightly, almost like you’re running on eggshells. Focus on landing midfoot rather than heel-striking to reduce the impact on your lower legs.

Shorten Your Stride

Overstriding is a major contributor to shin pain. Aim for a shorter stride with a quicker turnover. This keeps your feet underneath you, reducing the stress on your shins and helping you maintain better balance.

Engage Your Core and Hips

Weak core and hip muscles force your lower legs to compensate, leading to shin pain. Include core exercises like planks and hip-strengthening moves like side leg raises and clamshells in your routine. A strong core and hips provide a stable base and prevent strain on your shins.

Add Calf and Ankle Strengthening Exercises

Strong calves and ankles can absorb more impact, reducing strain on your shins. Try calf raises, toe taps, and ankle circles regularly. These exercises will make your lower legs more resilient and better able to handle the demands of running.

Stretch Your Calves and Achilles Tendons

Tight calves and Achilles tendons can lead to increased pressure on your shins. After every run, take a few minutes to stretch your calves with a wall stretch and gently stretch your Achilles tendons. Flexibility in these areas reduces stress on the lower legs.

Wear Supportive Shoes

The right footwear can make all the difference. Invest in running shoes that provide adequate arch support and cushioning. If you’re not sure what’s best, a gait analysis can help you find shoes suited to your stride.

Gradually Increase Your Mileage

One of the biggest mistakes is doing too much, too soon. Increase your running distance or speed gradually—no more than 10% each week. This gives your body time to adjust and strengthens muscles gradually, helping prevent shin splints.

F95’s Solution for Shin Splints: Expert Form Analysis and Injury Prevention

At F95, we specialize in preventing running injuries like shin splints with thorough form analysis, strength assessments, and tailored programs. Our trainers and physiotherapists can guide you through the right exercises, running techniques, and form adjustments to keep shin splints at bay, so you can enjoy running with less risk of injury.

Taking these steps to adjust your technique can go a long way toward a pain-free run. And with F95’s support, you’re not just preventing shin splints—you’re setting yourself up for a stronger, more efficient running experience.