How to Avoid Shin Splints this Fall

Dr. Gregory Lowe PT, DPT, cert. MDT, CSCS
Aug 15
3 min read

We’re still soaking up every bit of summer, but very soon, fall sports like cross country will be starting back up! Plus, so many runners have been grinding through summer miles to prepare for big fall races!

With mileage increasing for many runners this time of year, injuries like shin splints become more prevalent, so it’s important to make sure you’re taking the proper steps to prevent injury as you increase mileage.

Nagging shin splints are a common complaint among runners, but what even are they?? We explained all about them in one of our April 2024 blogs, which you can read here!

So what are some simple steps you can take to avoid shin splints?

Add ankle mobility drills into your warm-up and/or daily routine. Most runners have very stiff ankles from the repetitiveness of running, so keeping those ankles mobile is key when dealing with many lower-leg injuries including shin splints! Poor ankle mobility is typically one of the underlying root causes of shin splints.

Make sure you have at least one good pair of running shoes. And make sure your shoes aren’t worn out either! For more information on this, read our blog about how to pick the best running shoes.

Avoid increasing volume and intensity too quickly. Most of the time, shin splints are brought on from a sudden increase in training, so be sure to listen to your body and slowly increase mileage. It’s important to be patient and trust the process– it’s all about consistency and proper training progression! This is where it can be extremely beneficial to work with a running coach to individualize your training. Be honest with your coach about how your body is responding to training because everyone is different! And don’t be afraid to take an extra rest or cross-training day if your body needs it– it’s better to take a couple days off now than to force training and risk a long injury recovery a few weeks later!

Integrate strength training into your routine. Incorporating a solid strength program, especially to improve foot and ankle stability in this case, can help reduce injury risk and improve running performance. Work with a Certified Strength and Conditioning Specialist like Dr. Greg– he can develop an individualized strength and mobility plan for you to avoid injuries like shin splints!

Consider getting a 3D Running Analysis at AWAKEN. One of the major underlying root causes of shin splints includes improper running mechanics! Poor running mechanics not only prevents you from running faster, it also increases the stress on your joints, muscles, and bones, which increases injury risk (especially with the increase of training volume and intensity)! Learn more about this specialized service here!

Since we discussed how shin splints typically pop up after a sudden increase in training volume, it’s important to note that you should also be honing in general recovery practices like sleep and nutrition as you increase mileage.

Sleep and nutrition (make sure you are fueling enough to support your training!) can effectively play a role in training adaptation and recovery turnaround, so dial in on these in addition to what we discussed.

And if you are currently dealing with a nagging injury like shin splints, WE CAN HELP!

It's our mission at AWAKEN to provide the highest level of care through our process of determining the root cause of your issue, then establishing an individualized plan to help you prevent recurrence and come back stronger than before!

At AWAKEN, we truly offer specialized services FOR RUNNERS, BY RUNNERS– and Dr. Greg is committed to continuing to become a leading expert in the field!

These specialized services include orthopedic and sports physical therapy, strength and conditioning, 3D Running Gait Analysis, and personalized run coaching. All of our services include one-on-one individualized care with a doctor of physical therapy.