ASICS Knowledge Base: Running Tips and Training Advice

How to Prevent Shin Splints

Learn What Shin Splints Are and Ways to Avoid Them

Why shin splints happen when running and how to best avoid them.

Shin splints are an example of an overuse injury. Repetitive stress causes the muscles, tendons, and connective tissues along your tibia — your shinbone — to become inflamed. And that inflammation leads to soreness. You might even notice mild swelling on your lower leg, according to Mayo Clinic.

You might suspect you have shin splints if you experience a dull ache along the front of your shin bone, especially when running or playing sports. We’ll show you the best ways to prevent shin splints from occurring so you can fully enjoy physical activity.

Preventing shin splints while running is something you can proactively do by equipping yourself with the proper footwear and making a few tweaks to your workout program.

What causes shin splints in runners and athletes?


If you keep getting shin splints when you run, it’s likely due to one or several factors involving your footwear, running form, or personal training program.

  • Overuse of muscles. As an overuse injury, shin splints indicate that there is undue stress being placed on the muscles, tendons and bone tissue of your lower leg. This could be due to an increase in the intensity or mileage of your running program and not giving yourself enough time to rest and repair.
  • Poor technique. How you land on your feet when you run can help to reduce the impact to your lower leg. When running, try not to overwork your tibial muscles by landing on your heels. Aim for a midfoot landing and avoid over-flexing your ankle during push-off.
  • Overpronation. Flat feet and overpronation increase your chances of getting shin splints when running. That’s why it’s so important to get the right running shoes for your foot type.
  • Worn Out shoes. An old pair of running shoes won’t give you the cushioning and support you need, which can lead to shin splints and other overuse injuries. Look for signs of wear and tear and try replacing your shoes about every 500km.
  • Hard running surface. Taking your running to softer ground such as trails and grassy parks will save your legs from the stress of pounding away on hard pavement.
  • Not enough rest. Overtraining and overuse injuries go hand-in-hand with not getting enough rest. Give your body the time it needs to recover from running. You’ll see better results if you do.

Tips on how to prevent shin splints when running

With a few consistent and proactive measures, you can lower the impact of shin splints and prevent them from recurring. Read on to find out how to prevent shin splints when running.

Injury Prevention for Shin Splints: Stretching Calves

1. Stretch Your Calves Often

Your calf is made up of two muscles called the gastrocnemius and soleus. When these muscles are tight and tense, it places greater stress on bones and tendons. Stretching can be part of the solution. Calf stretches act as both a rehabilitation and preventative exercise in the treatment of shin splints. Stretches should include the hamstrings and be part of your cool-down routine, along with your warm-up in the form of a dynamic stretch.

Injury Prevention for Shin Splints: Shoe Choice

2. Wear the Proper Shoes

Wearing shoes with shock-absorbing soles and insoles may help to prevent repeat episodes of medial tibial stress syndrome (MTSS), commonly known as shin splints.

Running shoes should fit properly and have a stable heel counter. Look for a shoe such as GEL-KAYANO™, featuring a heel fit for increased support plus stability. For a neutral shoe, try GEL-NIMBUS™, providing a superior cushioning experience. Both shoes feature GEL™ technology for extra shock absorption and FF BLAST™ PLUS cushioning for greater responsiveness and softer landings.


    Injury Prevention for Shin Splints: Building Slowly

    3. Gradually Increase Your Activity Level

    Sudden changes to your running program can cause shin splints and other soft tissue injuries. These changes can include increases in distance, frequency, duration and changes in the running terrain. A graduated running program is recommended. When considering adding distance to your weekly runs, increase your running distance by no more than 10% per week.

      Injury Prevention for Shin Splints: Soft Ground

      4. Run on Soft Surfaces

      Running on hard surfaces and excessive hill training can increase your risk of getting shin splints. Hard running terrain is a major contributing factor. Flat terrain and softer surfaces such as grass or bush trails are kinder to your legs and help to dissipate the shock from ground force impact.

      Injury Prevention for Shin Splints: Strength

      6. Build Hip and Core Muscles

      Strengthening your hip and core muscles will not only make you a better runner but will also help to prevent shin splints and other sports injuries. Your glutes and core muscles are the driving force behind mobilizing and stabilizing your body. Weak hip and core muscles create imbalances, causing your lower leg muscles to overcompensate by working harder. This makes you more prone to shin splints.



      Injury Prevention for Shin Splints: Rest Days

      7. Give Yourself Rest Days

      If overworked, the integrity of your bones, muscles and tendons will suffer. When muscles get tired and fatigued due to overtraining and not enough rest, they lose their ability to absorb shock. Give your body the rest it needs to recover and repair itself effectively. It’s one of the best ways to prevent shin splints and your running performance will benefit as a result.


      Can I still run with shin splints?

      Always consult your healthcare provider when deciding what is right for you. As a guide, if you continue running with shin splints, the condition is unlikely to go away and may get worse. The best course of action is to rest, ice the area and consider over-the-counter pain medication under the direction of your doctor or health care provider. Recovery time can vary from person to person, so in the meantime start doing shin splints exercises and stretches, and take the time your body needs to rest.

      Stretching the front of your shin

      Along the front of your shin is the Tibialis Anterior muscle and this is where the symptoms of shin splints are commonly felt. This type of shin splints is referred to as Anterior Tibial Stress Syndrome (ATSS) or ‘Anterior Shin Splints’. Stretching the Tibialis Anterior can seem difficult so below are some techniques to get you started.

      • Kneeling stretch. Kneel on the floor so you are sitting on your heels, with the tops of your feet flat against the ground. Your hands can sit wherever is comfortable. Hold for 15-30 seconds. To progress this stretch, place your hands on the ground behind you for stability and begin to lean back. Holding for the same 15-30 seconds.
      • Backward shin stretch. This stretch can either be performed standing or when seated at a desk. When standing you want to hold onto a wall for support and bend both knees slightly. When seated you want to drop the knee lower on the side you wish to stretch. From here you want to point one foot down and then gently move this foot backwards along the ground until a stretch is felt. Hold for 15-30 seconds. Repeat for each foot.
      • Foam roller. Kneeling on the ground with your knees initially at 90 degrees, place the foam roller on the ground in front of you. Then bring both hands to be in front of the roller and you, as if you were going to crawl. With the foam roller sitting in the space between your hands and knees, hands shoulder-width apart, lift the shin you want to roll on top of the foam roller and roll. If you cannot roll the length of your shin, stop and move your hands forward a bit more and try again. Roll for 15-30 seconds. Repeat for each leg.
      Injury Prevention for Shin Splints: Foam Rolling
      Injury Prevention for Shin Splints: Strength Building

      Best exercises for shin splints

      Shin splints exercises can help to ease lower leg pain, while conditioning the medial tibial area of your shin. Here are some exercises and stretches for shin splints to get you started:

      • Toe and calve stretches. Sitting on the floor with legs outstretched, flex your toes back, using a towel to maintain the stretch. Hold for 30 seconds and repeat 3 times. This is a good stretch for your gastrocnemius and Achilles’ tendon.
      • Calf raises. Sitting on a chair with feet flat, raise your foot onto your toes and hold for 3 counts. Repeat 16-30 times for 3 sets. Seated (as opposed to standing) calf raises target your soleus and tibialis posterior muscle.
      • Forearm plank. Perform this exercise to strengthen your core and hips. Get into a press-up position and lower your upper half down to rest on your forearms. Hold your stomach in and squeeze your glutes and quads. Hold for 15-30 seconds and repeat 3 times. Remember to breathe.
      • Supine hamstrings stretch. Lie on your back with legs straight and lift one leg up to rest against a door. Squeeze in your abs and push your lower back into the floor. Hold the stretch for 30 seconds, rest for 15 seconds and repeat 3 times before switching legs.

      Improving running form

      Making a few adjustments to the way we run can compensate for biomechanical imbalances. For example, runners who display greater pelvic tilting, internal hip rotation and decreased knee flexion when running are at a higher risk of getting shin splints. Here’s how you can improve your running form to avoid developing or worsening shin splints:

      • Take shorter strides. This is the easiest and best way to improve your running technique. With shorter strides comes greater control and better shock absorption.
      • Maintain a tall posture. Slouching forward when you run will displace your body weight when you land. This will place greater stress on your lower leg.
      • Correct imbalances with the right shoes. Finding the correct running shoes for your foot type can improve imbalances and discomfort.
      • Relax your lower leg. For a softer landing, keep your knees slightly bent, your shins relaxed, and your thighs and glutes engaged. Avoid striking the ground with your heels and dorsi-flexing your feet when landing.
      • Use your hip and core muscles. This will save your shin muscles from taking all the strain when propelling yourself forward.
      Injury Prevention for Shin Splints: Running Form

      Concerned about running into an injury? Take a look at more of our useful tips on running injury prevention.

      Please note: This information does not contain or constitute medical advice or a medical opinion, and it is provided for informational purposes only. You should always consult a qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.