As the weather warms up in the Midwest, many people lace up their sneakers with fresh motivation. Whether you’re walking along the lakefront, joining one of the many Chicagoland run clubs, or training for your first 5K, spring is a popular time to get moving again.
But jumping back into exercise too quickly can lead to one of the most common early-season injuries: shin splints.
Our team of experts at Momentum Foot & Ankle Clinic in Michigan City, Chesterton, Indiana, and Lombard, Illinois, sees a surge in injuries such as shin pain, foot pain, and heel pain every spring. The good news? Most cases are preventable with the right approach.
Read on as we explain what shin splints really are and how to prevent them.
Shin splints (medial tibial stress syndrome) happen when the front or inner edge of your shinbone is inflamed, often due to overuse.
You might suspect that you have shin splints if:
If ignored, shin splints can progress to more serious issues, including stress fractures. Eventually, shin splints and stress fractures cause pain whether or not you’re exercising.
Military personnel, runners, and dancers are among those most at risk for developing shin splints. But why do diagnoses tend to surge in the spring? After a long winter of reduced activity, it’s natural to feel motivated to get back outside and move more.
The challenge is that while you may be ready to finally exercise outside, your shins aren’t ready for a sudden increase in impact. Shin splints often develop when activity ramps up too quickly.
To compound matters, worn-out or unsupportive shoes, flat feet or high arches, tight calf muscles, and weak foot or ankle stabilizers can all add stress to your shinbone.
It’s also important to note that shin splints aren’t limited to spring. They can occur year-round because certain risk factors, such as a body mass index over 30 or consistently wearing worn-out footwear, aren’t influenced by the weather. Spring simply brings a noticeable spike as many people return to activity all at once.
Before you hit the trails running, keep these tips in mind:
Follow the 10% rule: increase your time or distance by no more than 10% per week. Your cardiovascular system may adapt quickly, but your bones and connective tissues need more time. This is perhaps the most important prevention tip.
Replace old running shoes every 300-500 miles. Make sure your shoes match your foot type and activity level. If you’re unsure what you need, Dr. Mahmood or Dr. Wilson can evaluate your gait and alignment.
When you stretch before exercise, you improve flexibility and circulation in the muscles and tendons that support your lower legs. This helps them handle impact more efficiently.
Try calf stretches and ankle mobility drills. The calf stretches in particular are helpful because tight calves increase tension along your shinbone.
When you build strength in the muscles that support your feet and ankles, it also improves shock absorption and stability.
Try:
This is why strength training is non-negotiable if you’re a runner: strong stabilizing muscles reduce strain on your tibia.
Alternate high-impact workouts with lower-impact workouts like cycling, swimming, or elliptical training. This keeps your conditioning up without overloading your shins.
Not all shin pain is harmless overuse. If your discomfort feels sharp or pinpointed in one specific spot, continues even at rest, includes swelling that doesn’t improve, or steadily worsens rather than getting better, it may signal a stress fracture or another condition that requires medical evaluation.
Even with the best prevention plan, you might still spot the signs of shin splints. That’s because some risk factors, like foot anatomy (high arches), aren’t within your control.
If you suspect that you have shin splints, schedule an appointment here with the Momentum Foot & Ankle Clinic team. Our team performs comprehensive foot and ankle evaluations and, when necessary, uses digital imaging to rule out stress fractures and other structural concerns.
If you do have shin splints, Dr. Mahmood and Dr. Wilson may recommend custom orthotics, activity modifications, and a personalized treatment plan that works with your workout goals.
Whether you’re beginning a spring walking routine or preparing for competitive training, we’ve got your back. You can also reach us via phone at 219-214-2047.
