shin splints.co.uk
Information site dedicated to shin splints injury
Prevention of Shin splints
1. Do a thorough warm up before exercising to aid the prevention of shin splints.
Warming up helps by providing;
Increased blood flow to muscles
Increased oxygen delivery to muscles
increased speed of nerve impulses
Increased body temperature which allows muscle enzymes to become more efficient
Enhanced cellular metabolism
In theory, all these factors improve muscular performance and therefore lead to improved athletic ability, but what's missing is credible evidence.
Some elite level athletes choose to do short warm-ups, whereas others warm-up nearly as long as they exercise. For example, some Tour de France riders warm-up for almost one and a half hours before their ride! That’s as long as my entire cycle…
A recently conducted review of evidence showed that with warming-up, there is a 79% increase in performance and almost no negative effects from warming-up, so it IS VERY NECESSARY. At present though, there is no data to prescribe on intensity or duration of warming-up, however it is suggested that for short, high intensity events, warming-up should be of a similar high intensity. Conversely for long endurance events, warming-up should be less so.
One guideline is to produce some mild sweating without any physical fatigue, and to also time the warm-up properly, as the effects don’t last longer than 30 minutes.
2. Prevention of shin splints. Muscle stretching.
Tight lower limb posterior muscle groups are one of the most overlooked causes of shin splints. It is vital that hamstrings and calf muscles are well stretched and are not tight.
| Hamstring Stretch |
Application of Ice in a Stretched Position |
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The injured leg rests against the wall without bending the knee. To increase the stretch, move closer to the wall and/or lift the injured leg (held straight) away from the wall. Hold for 30 seconds. |
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Technique: |
Hold each exercise 30seconds at a gentle stretch. Do not bounce! |
| Frequency: | 6-10 repetitions/exercise, 5-7 days per week |
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Begin stretching regimen for gastrocnemius and soleus complex. Warning:There should be no pain when doing this exercise. If there is stop! |
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| Technique: | Hold each exercise 30seconds at a gentle stretch. Do not bounce! |
| Frequency: | 3 sets 10 repetitions/exercise, 5-7 days per week progressing to 3 sets of 15 |
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Begin eccentric exercise program 7-10 days after pain has subsided. Warning: There should be no pain when doing this exercise. If there is stop! |
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Below is a video showing how the rehab band works (whole body).
Technique: |
Hold each exercise 20seconds at a gentle stretch. Do not bounce ! |
Frequency: |
6-10 repetitions/exercise, 5-7 days per week |
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Perform a toe raise on a 4-6 inch box or step with both legs. Once on your toes, lift the uninvolved leg and lower yourself slowly into dorsiflexion (heel down, toe up).
Warning: There should be no pain when doing this exercise. If there is stop! |
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2. Prevention of shin splints. Check your footwear.
Are your running shoes worn and in need of replacing? If so change them. Shin splints are irritated by high impact forces so a good shock absorbing shoe is a must. For more advice on running trainers our running shoe advice page is worth reading. Read more->
Below are a selection of trainers that are ideal for athletes.
Trainers for a neutral foot type
Trainers for over pronators
3. Prevention of shin splints. Rectify poor biomechanics with orthotics if necessary
The way your foot strikes the ground and the forces that are placed on it can have a direct effect on causing shin splints and can also delaying healing times. Check our biomechanics page for detailed information. Read more->
Think you require a biomechanical assessment?
Visit our sports podiatry clinic pages for a clinic near you.
4. Prevention of shin splints. Strengthen weak ankle muscles
Wobbleboard exercise is a great way to strengthen ankle muscles and help prevent shin splints. It also has the added benefit of improving proprioception too. Proprioception is the nerve connection from the brain to the foot. This is often damaged/ disrupted after injury and can increase the chances of injury from re occurring. It can also significantly delay recovery.
5. Prevention of shin splints. Use an ankle support
If you are having problems with ankle stability it may be beneficial to wear an ankle support when exercising. In our view the best style are the neoprene supports. The are easily fitted and provide excellent support, whilst the neoprene material increases blood flow decreasing the chance of injury.