How to Prevent Shin Splints: 4-Step Routine for Runners
By Madison Bennett
BSc Sport & Exercise & MSc Physiotherapy
Shin splints are one of the most common overuse injuries in runners, often appearing when training load increases faster than the body can adapt. So what’s the key to prevention?
The answer is consistently building strength and impact tolerance in the lower leg. This simple routine targets both the anterior and posterior compartments, while gradually improving your ability to absorb force.
Add it to your warm-up, after an easy run, or as a short standalone strength session.
Instructions
Step 1
Toe Walks & Heel Walks (Activation): Begin with toe walks and heel walks to switch on the muscles along the front and back of the shin. Stay tall, move slowly, and focus on control rather than speed. Progression: Increase distance or slow the tempo to increase demand on the working muscles.
Step 2
Tibialis Raises (Anterior Strength): These strengthen the muscles at the front of the shin, which help control foot strike during running. Lift with control and lower slowly to build resilience. Progression: Add load or pause briefly at the top to increase time under tension.
Step 3
Bent-Knee Calf Raises (Posterior Strength): Strong calves are essential for force absorption during landing and takeoff phases of running. A slight bend in the knee helps to target both gastrocnemius and soleus which form the calf muscle as we know it. Control the lowering phase and progressively add load as tolerated with dumbbells or barbells. Progression: Increase weight, go single-leg, or slow the eccentric (downwards) phase.
Step 4
Low-Level Plyometrics (Impact Tolerance): Once strength is established in the lower leg, introduce small pogo jumps or gentle hops to improve shock absorption and running efficiency. Keep contacts light and controlled, trying to be springy and jump high. Progression: Increase duration or move to single-leg variations as capacity improves.
Workout Notes
Consistent, progressive strength work can significantly reduce your risk of shin pain and keep you training without interruption.
Disclaimer: This routine is for general fitness and educational purposes only and isn’t a substitute for medical advice, diagnosis, or treatment. If you have pain, symptoms that persist or worsen, or a current injury, stop and seek guidance from a qualified healthcare professional before continuing.