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ANShin splints rehab/prevention 🏃🏻♀️🦵🏻
What are shin splints?
Shin splints (aka medial tibial stress syndrome) = pain along the front/inside of your shin, usually from overload. Common in runners and anyone who’s suddenly increased training volume or intensity.
Why they can happen:
⚡ Rapid increase in load
👟 Unsupportive shoes
🏃♂️ Poor load management
💪 The bone and surrounding muscles are being overloaded faster than they can adapt.
Exercises that may help build capacity and reduce risk:
• Tibialis raises – Strengthen tibialis anterior to improve shock absorption and control foot lowering during running.
• Calf raises (double + single leg) – Build gastrocnemius strength for propulsion and load tolerance.
• Split squat calf raises – Target soleus, a key muscle for endurance running and tibial load support + load the calf complex in a running-specific position.
• Toe walks – Strengthen calf complex and intrinsic foot muscles.
• Heel walks – Strengthen tibialis anterior to balance lower-leg load.
• Banded inversion – Strengthen tibialis posterior to support the medial arch and reduce tibial strain.
• Banded eversion – Strengthen peroneals for lateral ankle stability and load sharing.
• Crab walks (eversion bias) – Improve hip + lateral chain strength to reduce lower limb overload.
• Low-level pogo jumps – Gradually reintroduce plyometric load to build bone and tendon capacity.
• Stretching – Maintain ankle mobility to reduce excessive strain through the shin.
Important: If your pain is very localised, worsening, present at rest/night, or not improving, seek assessment from a physiotherapist to rule out a bone stress response or stress fracture. These require different management.
This is general information only and not a substitute for individual assessment or treatment. If you’re unsure, book in with a physiotherapist for personalised advice.
#injuryprevetion #physio #shinsplints #running g
@annawu.physio
