RUNNERS what stretches do I need to do to avoid shin splints

The best thing you can do to prevent shin splints is to get a gait analysis done at a running store and buy the appropriate shoes.

proper shoes and recovery calf sleeves are amazing

Shin splints are terrible!

Stretching before you run is important - stretch the back of your calf and the front of your leg, and also remember to stretch after you run too!

Agree about the shoes - I was getting really bad shin splints and it turned out that I had the wrong shoe fitted, once I fixed that they were pretty much gone!

Also, treating shin splints properly is key so as not to screw up your workout plans - elevation with ice (although not very fun) really works well!

Good luck - I never used to be a runner, but now I'm addicted :-)

You may get them again, its part of running. But you shouldn't have them to the extream you seemed to have last time. Here are some things you can do to reduce your risk of injury and shin splints.

1) Don't run every day right off the bat. Take "rest" days. Do the bike or elliptical or something on your off days. Cross training is good too. I started with running one day and doing something else the next for a few weeks. Then you can start to run two days and take a rest, etc. This lets your body adapt. If you are feeling pain, take a rest day.

2) Get a good pair of running shoes. Go to the running shoe store and let them watch you run and pick out the best shoes for how you run.

3) Avoid heel strikes (when you are running and your heel hits the ground), you should aim for a mid-foot strike. You may need to shorten your stride to but it is more important to run correctly than fast.

4) Stretch your calf and achelies. This is a video with one proper stretching technique. http://www.youtube.com/watch?v=xI0tT0dY95E

5) Eat nutrient rich foods. Your body will rebuild itself as you tear it down with running. Having good wholesome sources of protein, vitamins, and minerals are essential to a quick recovery. The longer it takes you to recover the longer before you can run again.

I hope that helps!

Form and Shoes are important but there are some basic stretches that will/can prevent shin splints, I ran track all through high school and college and constantly battled shin splints.

walking on your heels for 40 meters a few times , then on your toes a few times added into your stretching routine
sit in a pike position ( legs extended straight in front of you ) and have someone pull your toes away from your, this is excellent and you should feel the stretch right away , hold for 15sec and repeat 3x
another thing to keep in mind is that your calf and achiles tendon being loose with also help with shin pain

another general stregnthing routine is write the alphabet in the air with your toes while sitting in the office or wherever, the pivoting and changing angles of your foot/ankle with increase the the stabilizer muscles

hope this helps! good luck

The best thing you can do to prevent shin splints is to get a gait analysis done at a running store and buy the appropriate shoes.

This^^^^ and, after I got the right shoes, they told me to ice down my shins for 15 to 20 mins after each run. It really helped out a lot. But it is most likely the shoes that are the problem (not right for your gait). I overpronate and have low arches...never knew that before being tested. I got the right shoes and now when I "kill" the shoes and run all the miles I can in them, I literally know it within 1/10 of a mile.

I actually have this same issue. I went about 2 wks ago to get fitted for shoes. They did the analysis and fitted me in good shoes. They have helped alot with the splints, but I still have them alittle. I asked the guy fitting me the same question. He said that if you do to much to soon it can cause them but also stated that alot of new runners, new being ones that haven't been running for a year or more, will get them no matter what they do to avoid. He stated that at least 50% of new runners will get them.. and there are things to help such as new good shoes, shin sleeves, and he said if they are really bad to freeze water in a bottle and roll it up and down your shins to break up the tissue. But he stated that over time and the longer you run over time they will go away. Like I said the new shoes have made a huge difference... but other than that I just massage them out every other day when I run! Hope this helps!

Better shoes, as everyone already said, but ALSO lacing my shoes differently made a huge different. There are lots of lacing guides on the internet

The most common reasons for beginner runners is they don't have proper running shoes,or increase their mileage too soon. Try to avoid concrete or sidewalks when you start out running.. I found dirt roads and running paths to be the best.
The best exercises are non impact such as swimming, pool running and cycling in low gear.
Build miles slowly, change shoes regularly and stretch your calves because tight muscles make the muscle in front o your leg work harder.
NEVER stretch before a run..start off in a jog to warm up and pick up speed as you loosen up.
After the run walk a few mins before stopping and then stretches. Hamstrings, quads and calves
You stretch afterwards because it flushes the muscles with blood and oxygen which promotes recovery....Happy running!!

Let me preface by saying I've run 4 marathons and will begin training for a fifth in the spring.


Your comfy shoes are allowing you to over stride and land on your heals. Take smaller quicker steps and try and relax. It seems counter productive, but the with smaller steps it is much easier on your entire lower body and with practice more efficient. Look up evolution running or pose, both are extremely good at teaching you proper form and I believe even offer DVD instruction. Good Luck!

Ashimon and others gave lots of great suggestions here... I wanted to add - as a former sufferer of shin splints, AWFUL!! - that running barefoot is what allowed me to really enjoy injury free running. If nothing else, you quickly learn the proper gait and footstrike. Now that those have become more habitual for me, I can sometimes run in shoes without shin splints. Not everyone is going to actually prefer barefoot running like I do... but I think that for many people, doing at least *some* running barefoot can be really informative about how to run well. It was the answer to my "I want to run but it HURTS" problem.

Rest and ice until the pain is gone (otherwise you're just going to keep irritating them, and extend your injured time.) You want to make sure to stretch your calves and Achilles tendons well, and strengthen the muscles along your shin. Toe taps, lifting a weighted bag with your toes, writing the alphabet in the air with pointed toes, etc, all work that area.

When you start running again, slow and easy does it! The enthusiasm that makes you want to do all you can do all at once is what's going to cause injuries like shin splints... too much, too soon, is a recipe for getting laid up so you're not able to do anything for weeks. (BTDT -- it's really, really common!)