How to Avoid Getting Shin Splints

By Shane Clark, RMT

1-      Proper footwear- Make sure you get a good pair of running shoes as they are your first line of defence against shin splints.  Make sure you also change your shoes every 3 months of training to make sure they maintain their proper support.

2-      Gradually increase your distance and intensity- Doing this will minimize the strain on your body and reduce the chance of injury.  An increase of 10% per week is reasonable for most people to progress with a minimal chance of injury.

3-      Rest and recovery- Your body needs aprox 24-48 hours to recover properly from training.  Your hydration and nutrition will also have a major impact on the quality of your recovery.  Making sure you get aprox 2-3 litres of water and eating a balanced diet will help ensure your training goes smoothly

4-      Running surfaces- In the city we tend to only being able to run on asphalt or cement but it is important to try and get training on softer surfaces like grass or gravel to reduce strain on the shins.

5-      Stretching and warming up- It is vital to properly stretch the muscles before starting and after finishing your run.  Warming up is important as well with a 5 minute run at slow speed to allow the body to prepare for heavier training.