Shin splints, also known as medial tibial stress syndrome, is a common injury among runners and athletes, particularly sprinters and jumpers. This condition typically presents as pain along the inner part of the shinbone (tibia). In this post, we’ll explore what shin splints are, their causes, and the most effective solutions, focusing primarily on muscle strengthening.

What Are Shin Splints?

Shin splints occur when the periosteum, the membrane covering the tibia, becomes inflamed due to overuse or stress. The repetitive impact from running or jumping on hard surfaces can lead to tiny tears in the muscles and tendons that attach to the tibia, causing pain along the inside of the shin.

Causes of Shin Splints

Some common causes include:

• Overtraining: Rapid increases in intensity, frequency, or volume of training can overload the tibia.
• Hard surfaces: Running or training on hard surfaces without proper footwear increases impact forces on the legs.
• Poor running technique: Improper biomechanics can place excessive stress on the lower leg muscles.
• Muscle imbalances: Weakness or lack of stability in key muscles (like the tibialis anterior and posterior, calves, and glutes) can lead to shin splints.
• Inadequate footwear: Shoes with poor support or worn-out soles can contribute to increased strain on the shin.

Solutions for Shin Splints

The most effective way to treat and prevent shin splints is to address the underlying causes by strengthening the muscles involved. Here are some key exercises focused on building strength and stability in the legs to reduce stress on the tibia.

1. Alfredson Protocol in Different Positions

The Alfredson protocol is excellent for strengthening the calves and soleus muscles, which are crucial for absorbing impact and stabilizing the ankle. Perform it using resistance bands or a ball, and perform the exercise with both the knee bent and straight.

• Frequency: 2-3 times per week, 3×15 reps per leg.
• Progression: Gradually increase the weight and switch between exercises.
• Note: This exercise is also great as a pre-workout activation routine.

2. Foot Strengthening Exercises

Strengthening the muscles in your feet is critical for preventing shin splints. Use a towel for toe scrunches or perform toe spreading (open and close your toes) to improve foot strength.

• Frequency: 2 times per week, while watching TV or before your workout.

3. Plantar Fascia Massage with a Ball

Using a small ball to massage the sole of your foot can help release tension in the plantar fascia and improve foot mobility.

• Frequency: Several times per week, particularly after training.

4. 360-Degree Resistance Band Work for the Foot

This exercise targets the ankle from all angles, improving strength and stability around the tibia.

• Frequency: 2 times per week.

5. Mobility for Soleus, Tibialis, and Toes

Improving the flexibility and range of motion in these muscles helps relieve tension in the tibia.

• Frequency: Several times per week, ideally after training.

6. Foam Roller for Calves, Psoas, and Tibialis

Using a foam roller on these key areas helps release muscle tension and speed up recovery.

• Frequency: After workouts or as part of your mobility routine.

7. Barefoot Walking

Walking barefoot in various positions (heel, toe, lateral) helps improve proprioception and strengthens the muscles in your feet and ankles.

• Frequency: 2 times per week.

8. Glute Medius Strengthening with Bands

Strengthening the glute medius is essential for stabilizing the hips, reducing the load on the legs and tibia.

• Frequency: 2 times per week, using resistance bands.

Pre-Workout Activation

A proper pre-workout activation routine prepares the muscles for the physical demands of training and reduces the likelihood of injury. Here are two options for integrating activation into your warm-up:

Option 1: Key Exercises

• Alfredson Protocol (with both bent and straight knees)
• Foot exercises (towel scrunches, toe spreading)
• Resistance band exercises for foot and ankle mobility

Option 2: General Activation Routine

• 10 calf raises
• 16 monster walks with resistance bands
• Foot routine: 6 towel scrunches, 6 toe spreads, 6 toe extension-contractions
• Walk on heels, toes, and laterally
• Foot and toe mobility stretches

Conclusion

Shin splints are a common problem for runners and athletes, but with the right strengthening and muscle care, it’s possible not only to relieve the symptoms but also to prevent them from returning. Focus on these strengthening exercises and mobility work to keep your shins healthy and pain-free.