Stop the Cycle
Shin Splints is rarely a one-time event — it returns when the underlying causes aren't addressed. Build these into your weekly routine.
- Cap weekly mileage jumps at 10%
- Add tibialis raises 3x/week
- Stop running through pain that worsens
- Audit footwear and surface variety
Strength Work That Actually Helps
Most prevention failures come from skipping consistent strength. The exercises below are the ones with the best evidence for shin splints.
- Tibialis Raises — 3 sets of 20, daily
- Heavy Slow Calf Raises — 3 sets of 8-10, every other day
- Soleus Raises (Bent Knee) — 3 sets of 15, every other day
- Side-Lying Hip Abduction — 3 sets of 12 per side, 3x/week
Training Rules to Follow
- Cap weekly mileage jumps at 10%
- Run easy on easy days — most runners run their easy too fast
- Replace shoes between 350-500 miles depending on body weight and surface
- Build one strength session into every training week, year-round
- Sleep at least 8 hours during heavy training blocks
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