How to Prevent Shin Splints

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Stop shin splints before they start. Follow this warm-up and stretch routine to prevent pain.

By Melissa Daly

Help stop the ouch before you run: Do a five- to 10-minute warm-up, followed by three reps of the shin primers below, says Timothy Tolbert, PhD, assistant professor of athletic training at Marshall University in Huntington, West Virginia.

Heel Drop

Stand on low step with feet together. Place weight on right foot and bring left toes to edge (heel hanging off), then dip left heel a few inches below step. Hold 30 seconds; switch feet and repeat.

Supine Hamstring Stretch

Lie faceup on floor in doorway with right leg extended and left leg propped up against wall, as close to vertical as is comfortable. Hold 30 seconds; switch legs and repeat.

Soleus Stretch

Stand with palms against wall at shoulder level. Step right foot forward a few inches and bend knees slightly. Bend elbows and lean into wall. Hold 30 seconds; switch legs and repeat.

Originally published in FITNESS magazine, June 2010.

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Comments (9)

tahoeblues1 wrote:

For me, I switched to a minimalist style running shoe. I had shin splint type pain and sever foot and heel pain. I am now running in the Nike Free run 3.0 and I LOVE them! All the pain is gone and I run about 15-25 miles per week. It may be worth a try! Oh, and you can get them in Nike+ too :)

12/29/2011 04:36:16 PM Report Abuse

SocialMediaLaura wrote:

I always get shin-splints when I run :(

3/11/2011 02:37:26 AM Report Abuse

shin_splints wrote:

I have suffered from shin splints for years, have a look at what i have tried, nothing seems to work, but it may work for you guys. www.shins-splints.co.uk

9/10/2010 08:52:21 AM Report Abuse

mgrub002 wrote:

In addition, to post-run stretching, if you run outside, try to run at least 20% of your distance on something other than concrete/asphalt (i.e grass, dirt, etc.). I've been told this helps strengthen the small muscles in your ankle area, by forcing you to balance on the softer, often uneven surface. This break from concrete always helps forge off my shinsplints!

7/2/2010 01:42:31 PM Report Abuse

4petesake1 wrote:

Wrong! Stretching before working out is not a good idea. when you stretch you create tiny microtears in the muscle causing fatigue and putting soft tissue at risk for about 20 minutes. do a good warm up and save the stretch for after your run!!

7/1/2010 10:08:09 PM Report Abuse