How to prevent shin splints

Shin splints, also called medial tibial stress syndrome, can develop when the muscles and tissues around the shin are repeatedly loaded beyond what they can comfortably handle. A sudden change in running distance, speed, hills or hard surfaces may increase that load. Flat feet or a change in the way your foot rolls can also affect how force travels through the lower leg. Read more about [Flat Feet](/conditions/flat-feet/) and [Shin Pain](/symptoms/shin-pain/) if those issues are part of your concern.

Warm up with easy movement, then build one training change at a time. Alternate harder sessions with lower-impact activity such as cycling or swimming. Choose shoes that feel supportive and replace them when cushioning or stability has noticeably deteriorated. Strengthen the calves, feet, hips and core with a plan that suits your ability, and include gentle mobility work. If your walking or running pattern seems uneven, [Gait Retraining](/treatments/physiotherapy-and-rehabilitation/gait-retraining/) can help you practise a more efficient pattern. A physiotherapist can tailor [Physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/) and discuss whether [Custom Orthotics](/treatments/non-surgical-orthopedics/custom-orthotics/) fit your foot mechanics.

Arrange an assessment if pain keeps returning, changes how you walk or continues despite reducing activity. Seek prompt medical care for severe or steadily worsening pain, pain in one precise spot, swelling, numbness, weakness, fever, or pain that occurs at rest or wakes you. These features can have causes other than shin splints and need an examination.

Ask what training change may have triggered the symptoms, which activities are safe while you recover, and whether your footwear, foot position or movement pattern should be assessed. You can also ask how to progress strength exercises and what warning signs should stop a session.