The Runner’s Guide to Stronger Shins
How to prevent shin splints, build resilience, and keep running pain free.
If you’ve ever felt the (horrible) painful ache down the front of your lower leg on a run, at one point it may have discouraged you to keep going. Shin splints (or medial tibial stress syndrome) are one of the most common overuse injuries runners experience and they can derail progress fast, or at least discourage progress. The good news is with the right strength work and recovery habits, you can build shins that can handle distance without feeling uncomfortable.
What Causes Shin Splints:
Shin splints are usually a sign of too much stress, too soon.
Some common causes include:
Rapid increases in running volume or intensity
Weak or tight calves and ankles
Limited ankle mobility
Poor footwear or running form (!!!)
Hard or uneven surfaces
Essentially, your lower legs are taking on more force than they can currently handle. The fix? Strengthen them…gradually.
Muscles to Focus on Strengthening:
Your “shin health” depends on the balance between the muscles that absorb and produce force:
Tibialis anterior: the muscle along the front of your shin that controls foot drop and deceleration.
Calves (gastrocnemius and soleus): responsible for absorbing impact and propelling you forward.
Feet and ankles: stability starts here. Strong, mobile feet keep your stride efficient.
Strength Exercises for Shin Splint Prevention
Add these into your routine 2/3x per week (even just 10 - 15 minutes after a workout):
**Slow, intentional reps.
Tib Raises (Heel on floor, toes lift up) - 3x15
Calf Raises (straight and bent knees) - 3x15 each
Toe Walks and Heel Walks - 3 rounds of 20 seconds
Single Leg Balance and Toe Taps - 3x10 per side
Ankle Circles or Banded Dorsiflexion - 2x15 each direction
Mobility and Recovery Tips
Foam roll your calves and shins post run.
Stretch your calves and ankles daily.
Gradually increase mileage (no more than 10% per week).
Rotate your shoes if you run frequently.
Basically,
Shin splints shouldn’t have to keep you from running! They mean it’s time to strengthen the foundation. A few minutes of lower leg work each week can make a huge difference in how your body handles impact, keeping you pain free and progressing.
