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How To Cure And Avoid Shin Splints

Shin splints can flare up at any time and can be caused by a number of different things. Some runners are lucky enough to know what causes theirs to flare up meaning they can put preventative methods into place to avoid them; for others it is more unpredictable.

Learning how to prevent shin splints is the best way to prevent them from disrupting your training, or stopping you from taking part in any running events:

Build Slowly

One main cause of shin splints is a sudden increase in training; this can be stepping up the frequency, intensity or even the duration of your runs. To avoid shin splints, it is best to gradually increase your training, rather than doing too much at once.

Cross Train

Running is the worst for causing shin splints because of the impact on your legs. Varying your training so that you include exercises such as swimming and cycling – which are less jarring on the joints – will help you reduce the risk of developing painful shin splints.

Running Stance

Work on your running posture, including how your feet hit the floor. Try and land on your mid-foot; striking heel first causes over striding and leads the foot to slap down on the pavement, running on your tippy-toes stresses the calf muscles on the back of the leg.

Supportive footwear

Having the proper arch support can be crucial in avoiding shin splints. Minimalist shoes lack these arches, so your foot will roll and overpronate, making athletic overuse injuries more common.


Replacing your shoes foam liner with a plastic orthotic gives you additional arch support helping prevent shin splints, as well as other overuse injuries such as; plantar fasciitis, Achilles tendinitis, iliotibial band and runner’s knee.

Trying to run with shin splints is agonising and becomes a sure-fire way to avoiding running as much as possible. Don’t let them get in the way of taking part in your training and upcoming running events by following our top tips.

19th April 2018, 13:41
Page updated 19th Apr 2018, 13:41
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