Shin Splints: A Runner’s Most Common Injury and How to Prevent It

Shin Splints — Here’s How to Beat Them

Shin splints are one of the most common running pains — but they’re totally preventable. Here’s how to stay injury-free and keep your training on track.

What Exactly Are Shin Splints?

That dull ache or sharp sting in your lower legs during or after a run?

Yep — shin splints.

It’s your muscles and bones saying:

“Too much, too soon.”

You’re more likely to get shin splints if:

• You ramp up mileage or intensity too fast

• Your running shoes are worn out or poorly fitted

• You’re always pounding hard pavement (hello, UAE roads)

• You skip strength and mobility work

Why Do They Happen?

Think of your legs like a race car — high performance but needs proper care.

Too much impact + not enough recovery = unhappy shins.

5 Ways to Keep Shin Splints Away

Want to stay pain-free?

Start here:

1.Ease Into Training

Follow the 10% rule:

➡️ Increase your weekly mileage by no more than 10%.

2. Upgrade Your Shoes

Worn-out shoes = weak support.

➡️ Replace every 500–600 km, and get properly fitted if you can.

3. Strengthen Your Legs

Strong calves, ankles, and glutes = better shock absorption.

Try:

• Calf raises

• Toe walks

• Single-leg balances

4. Stretch + Mobilize

Tight muscles pull everything out of alignment.

➡️ Foam roll your calves, stretch your ankles, and work on mobility regularly.

Foam rolling the calves and shins helps reduce tightness linked to shin splints.

5. Mix It Up

Reduce pounding by adding low-impact sessions.

➡️ Crosstrain with cycling, swimming, or strength days.

😕 Already Dealing with Shin Pain?

Don’t push through it — take action:

• ❄️ Ice your shins (10–15 mins after training)

• 🛌 Rest or lower training intensity

• 🚴 Crosstrain with bike or swim sessions

• 🔁 Resume running only when pain is completely gone

⚠️ If pain sticks around for 1–2 weeks or worsens, get it checked — it could be a stress fracture.

👟 Coach’s Korner

As a coach, I see shin splints most often when athletes ramp up training too quickly or skip recovery. The key is to listen to your body, progress gradually, and make recovery non-negotiable. Strengthen your calves, roll out tight muscles, and make sure your shoes truly fit your stride. Prevention is always easier than treatment, and with the right habits, you can train consistently without setbacks.

— Coach K, Racemode

🎯 Quick Action Checklist: Shin Splints Prevention & Recovery

f you feel shin pain, do this:

• ⏸️ Reduce mileage (cut intensity, switch to swimming/cycling)

• ❄️ Ice 15–20 mins after training

• 🧦 Use compression sleeves for support

• 🧘 Stretch calves + ankles daily

• 💪 Strengthen lower legs (toe raises, calf raises, balance work)

• 👟 Check your shoes (replace if >600 km or worn)

• 🔄 Increase mileage gradually (max 10% per week)

• 💧 Stay hydrated — tight muscles = higher injury risk

Print it. Save it. Stick it on your fridge.