Top 10 Tips for Preventing Shin Pain

A few simple steps can help prevent shin pain which often results in weeks off training and expensive treatment.

1. Increase training gradually. Yes, you have heard it before but we have to say it. Allow time for your body to adapt, particularly when changing from off road running to road or track training.

2. Stretch the calf muscles at the back of the shin on a daily basis. Tight calf muscles are often associated with shin splints. Learn how to test if your calf muscles are too tight here.

3. A simple taping technique can help support weak shins and prevent shin splints pain….more.

4. Check you do not over pronate. This causes the shin to rotate inwards increasing strain on the area….more

5. Apply ice or cold therapy to the shin after training. This may help to ease symptoms before they get too bad…more

6. Get a regular sports massage. This will help keep the muscles of the lower leg supple and in good condition. Click here for lower leg massage techniques.

7. See a podiatrist, physiotherapist or a specialist running centre who offer video gait analysis…find a clinic.

8. Ensure you have the correct footwear and that it is not too old. A pair of running shoes will have lost most of their cushioning after 400 miles.

9. Wear a shock absorbing insole to reduce shock and impact up the leg.

10. Be wary of over-training. Remember your body needs rest! A long run on one day should not be followed by a long run on the next day!

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