Here's What a Doctor Has to Say About Preventing Shin Splints
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Whether you're a trail runner, an ultramarathoner, or just starting out on your first few runs in your neighborhood, shin splints are one of those universal woes that many of us have experienced. I remember just days before my third half-marathon, I was going for an easy but hilly run in my hometown to warm up, and merely two miles in, I was cut down by the debilitating pain in my left shin. Defeated and frustrated, I had to grab an Uber to go an embarrassingly short distance back home; I couldn't even walk!
Sometimes, shin splints are so bad, they call for physical therapy. We picked the brain of Dr. Thomas Olsen, a sports chiropractic physician who leads the professional athlete division at Orthology. He told us that medial tibial stress syndrome (MTSS) — known as "shin splints" — affects up to 35 percent of athletes, but it's more common in females.
When he's treating patients, he uses specific stretches and exercises to create flexibility, stability, and strength. You can try these PT exercises at home to prevent shin splints, but if you're suffering from an intense, seemingly incurable pain, Dr. Olsen urges you to find an experienced chiropractor or physical therapist, particularly one who specializes in athletes.
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Eccentric Hamstring Stretch:
- Lying on your back, place a strap or towel around one foot (or place your hands behind your knee, as shown above). While keeping the knee straight, lift that leg into the air until a stretch is felt in the hamstring.
- From there, slowly pull the leg further into the stretch while providing 30 percent to 40 percent resistance. Think of pushing the foot away from your body as you pull the leg up with your arms using the towel or strap.
- Perform once daily, three sets of five reps per side, five to seven seconds of active stretch per rep.
Eccentric Calf Stretch:
- Standing with your toes on the edge of a step and the knee slightly bent, slowly lower your heel down toward the floor. You should feel the stretch throughout the back of the lower leg as your heel moves further toward the floor. Adjust the amount of knee bend to target different areas of the calf muscles.
- Perform once daily, three sets of five reps per side, five to seven seconds of active stretch per rep.
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Supine Bridge (shown above):
- Begin by lying on your back and bending your knees to 90 degrees. Contract the glutes and lower abdominal muscles until your pelvis is raised off of the floor and is in a straight line with your thighs. Hold for two seconds at the top and then slowly lower your pelvis down to the floor. Increase the difficulty of the exercise by placing one foot over the opposite knee and performing with a single leg.
- Perform once daily, three sets of 15 to 20 slow and controlled reps.
Single-Leg Stands on a Stability Ball or Board (aka balance ball, balance board, wobble board):
- While trying to keep your eyes pointed forward, stand on one leg on the stability ball or board and try to maintain your balance. Increase the difficulty of this exercise by closing your eyes while trying to balance on a single leg.
- Perform once daily, five reps per side, 15 to 60 seconds per rep without losing your balance.
- Note: A number of different stability tools exist, differing by design and level of difficulty. Make sure to choose a tool that matches your physical ability. If one of these tools is not available to you, using a rolled-up bath towel is another viable option!