If you have dealt with shin splints before, you probably do not need me to tell you how frustrating they can be.
You finally start building consistency, your workouts are getting better, and then that familiar pain along your shin starts showing up.
If you are not sure what shin splints are or why they happen, start with my article Why Do Runners Get Shin Splints? It explains medial tibial stress syndrome, common causes, and some of the factors that can make certain runners more susceptible than others.
If you have already dealt with shin splints and want to reduce the likelihood of getting them again, or you simply want to take preventative measures before they become a problem, this article is for you.
I have dealt with shin splints multiple times throughout my running career, particularly during track season. Over time, I have changed how I approach conditioning, stretching, warm-ups, strength training, recovery, and footwear.
Some of the things I do are supported more strongly by research than others, while some are simply habits that help my legs feel better and allow me to train more consistently.
That distinction is important.
Disclaimer: I am not a medical professional. This article is for educational purposes and includes my personal experience as a runner. It should not replace medical advice, diagnosis, or treatment from a qualified healthcare professional.
Can You Actually Prevent Shin Splints?
There is no single exercise, stretch, shoe, or recovery method that can guarantee you will never get shin splints.
Shin splints, more formally known as medial tibial stress syndrome (MTSS), are generally associated with repetitive stress on the tibia and the tissues surrounding it. Training load, biomechanics, previous injuries, footwear, running surface, and individual physical characteristics can all play a role.[1][2]
The good news is that you can control at least some of those factors.
For most runners, one of the most important things you can do is avoid increasing the stress on your legs faster than your body can adapt to it.
That sounds simple, but it can be incredibly easy to ignore when you are motivated to train.
1. Ease Into Your Training
If I had to choose one thing runners should focus on when trying to prevent shin splints, it would be gradually progressing their training.
Shin splints commonly appear when athletes suddenly increase how much or how hard they are exercising. Mayo Clinic specifically lists rapid increases in exercise duration, frequency, or intensity as factors that can increase the risk of developing shin splints.[1]
That means problems can start when you suddenly:
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Increase your weekly mileage
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Start running more days each week
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Add harder workouts
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Begin sprinting
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Add hills
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Start doing more track workouts
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Return to running after taking time off
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Begin a new sport or training program
One thing runners sometimes forget is that your cardiovascular fitness and your body’s ability to tolerate impact do not necessarily improve at the same rate.
You might feel like you can run farther or faster.
That does not automatically mean your bones, muscles, tendons, and other tissues are ready for that increased workload.
Instead of only asking yourself, “Can I complete this workout?”, it is also worth asking:
“Have I prepared my body for this workout?”
Those are two different questions.
Gradually increasing your training gives your body time to adapt to the repeated stress of running.
2. Gradually Adapt to Harder Running Surfaces
I used to blame hard surfaces almost entirely for my shin splints.
There is some reasoning behind that. Running on hard surfaces such as concrete is listed as a potential risk factor for shin splints.[1]
However, I think the bigger issue is often the sudden change in training rather than the surface by itself.
For example, imagine doing most of your preseason conditioning on grass and then suddenly beginning track season and doing nearly every workout on the track.
You have not only changed surfaces.
You may have also changed:
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Your pace
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Your workout intensity
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Your footwear
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The amount of sprinting you are doing
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The number of turns you are running
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Your weekly training volume
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The overall amount of stress being placed on your legs
That is a lot of change happening at once.
If you know you will be spending a significant amount of time running on a particular surface during your season, it makes sense to gradually introduce that surface during conditioning.
For a track athlete, that could mean beginning with some workouts on grass or turf and gradually adding more time on the track as the season approaches.
The goal is to give your body time to adapt before the hardest workouts begin.
3. Keep Your Calves Mobile and Manage Tightness
Stretching has always been a major part of my routine when trying to prevent shin splints.
The reason I regularly stretch my calves is not because stretching magically prevents shin splints.
It is because running can leave the calves feeling tight, stiff, and sore, particularly during periods of higher mileage or harder training.
When that tightness continually builds from workout to workout, my legs simply do not feel as good.
Regular stretching can help maintain flexibility and range of motion and may help reduce that feeling of stiffness. For me personally, keeping my calves loose makes my legs feel better going into workouts and helps prevent them from constantly feeling tight and beat up.
Research has not shown that static stretching programs by themselves reliably prevent medial tibial stress syndrome.[3]
That does not make stretching useless.
It simply means stretching should be viewed as one part of an overall prevention and recovery routine, rather than something that can compensate for doing too much training too quickly.
Standing Calf Stretch
One of the simplest stretches I use is a standing calf stretch.
Stand facing a wall and place one leg behind you.
Keep the heel of your back foot on the ground and gently lean forward until you feel a stretch through your calf.
Do not force the position or stretch to the point of pain.
Repeat on the other side.
Downward Dog
Downward Dog is another stretch I frequently use for my calves and the back of my legs.
Start with your hands and feet on the floor and raise your hips upward so your body forms an upside-down “V.”
From there, gently press your heels toward the floor.
You can also alternate which heel you press down to place more emphasis on one calf at a time.
You should feel a stretch, but you should not be forcing your body into the position.
How Long Should You Stretch?
There is nothing magical about holding a stretch for exactly 10 seconds.
Instead, hold the stretch long enough to feel a comfortable stretch through the muscle without bouncing or forcing the movement.
The purpose is to maintain mobility and help manage tightness, not to see how far you can push the stretch.
4. Use a Dynamic Warm-Up Before Running
After stretching, I like to use dynamic movements to get my legs ready to run.
One of my favorites has always been leg swings.
Side-to-Side Leg Swings
Stand next to something stable that you can hold for balance.
Face the object and swing one leg gently across the front of your body and then back out to the side.
Continue for several repetitions before switching legs.
During track, my teammates and I sometimes just used each other for balance at the starting line.
Front-to-Back Leg Swings
Turn so your side is facing whatever you are holding.
Swing one leg forward and backward through a comfortable range of motion.
Then switch legs.
The goal is not to swing your leg as hard or as far as possible.
You are simply trying to gradually loosen your hips and legs and prepare them for the movements involved in running.
A more complete dynamic warm-up could also include:
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Walking lunges
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High knees
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Butt kicks
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A-skips
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Easy jogging
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Strides
The harder the workout is going to be, the more important I think a gradual warm-up becomes.
5. Build Stronger Legs
Strength training deserves a much bigger role in shin-splint prevention than many people give it.
Mayo Clinic recommends strengthening the legs, ankles, hips, and core to help prepare the body for high-impact activities.[1]
Research is also encouraging.
A 2025 systematic review and meta-analysis found that neuromuscular training programs reduced the occurrence of medial tibial stress syndrome in the studies analyzed.[3]
That does not mean there is one perfect exercise that prevents shin splints.
Instead, think about making your entire lower body better prepared to handle the repetitive stress of running.
Exercises may include:
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Calf raises
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Single-leg calf raises
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Squats
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Split squats
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Lunges
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Step-ups
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Single-leg balance exercises
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Hip-strengthening exercises
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Appropriate jumping and landing exercises
Like running, strength training should be progressed gradually.
If you have never strength trained before, jumping straight into a high-volume strength or plyometric program can create an entirely new source of stress.
6. Use Foam Rolling to Manage Tightness and Soreness
Foam rolling is another habit I use regularly when trying to keep my calves from becoming excessively tight and sore.
My reasoning is similar to stretching.
I do not view foam rolling as something that directly guarantees you will avoid shin splints.
Instead, I use it as a maintenance and recovery tool.
Running puts repeated stress on the calf muscles. As training volume and intensity increase, those muscles can begin feeling progressively tighter and more sore.
I would rather address that tightness regularly than allow my legs to constantly feel stiff and beat up from one workout to the next.
Foam rolling can temporarily improve flexibility and range of motion and can help reduce the perception of muscle soreness.
That makes it useful to me during periods of harder training.
How I Foam Roll My Calves
You can use either a traditional foam roller or a handheld roller.
With a foam roller, sit on the floor and place one calf on top of the roller.
Use your hands to lift some of your body weight off the ground and slowly roll your calf back and forth.
If you want more pressure, you can cross your opposite leg over the leg you are rolling.
I usually spend more time on areas that feel particularly tight, but there is no need to apply as much pressure as physically possible.
More pressure does not automatically mean better results.
You also want to focus primarily on the calf muscle rather than aggressively rolling directly over the shinbone.
Foam rolling should not be used as a way to ignore actual shin pain.
If the bone itself is painful or your symptoms are progressively getting worse, that is different from normal muscular soreness or tightness.
7. Wear Running Shoes That Work for You
Wearing appropriate running shoes is another important part of staying healthy.
However, shoe selection is more complicated than simply putting every runner into one of three categories:
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Neutral
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Overpronation
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Underpronation
Pronation itself is a normal part of running.
Your foot naturally rolls inward to some degree as it absorbs force.
However, certain foot mechanics are associated with a greater risk of medial tibial stress syndrome. Research has found an association between greater navicular drop, which relates to how much the arch changes when weight is placed on it, and MTSS risk.[2][4]
That does not mean every person who pronates needs stability shoes.
For most runners, I would prioritize:
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A shoe that feels comfortable
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A shoe that fits correctly
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A shoe appropriate for the type of running you are doing
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A shoe that is not excessively worn down
Mayo Clinic recommends comfortable, well-cushioned shoes and suggests runners consider replacing shoes around 350 to 500 miles, although actual shoe life can vary depending on the shoe, runner, surface, and usage.[1]
If you repeatedly struggle with shin splints or believe your running mechanics may be contributing, it may be worth having your gait evaluated by a qualified physical therapist, sports medicine provider, or other professional experienced with runners.
8. Consider Cross-Training
Running does not have to be your only form of cardiovascular training.
Cross-training can allow you to maintain or improve your fitness while reducing some of the repetitive impact placed on your legs.
Options include:
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Cycling
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Swimming
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Pool running
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Elliptical training
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Walking
This can be especially useful during periods of high training volume.
For example, instead of adding another run purely to increase your aerobic training, there may be situations where cycling or swimming gives you additional cardiovascular work without adding another round of impact to your shins.
That does not mean runners should be afraid of running.
It simply gives you another tool for managing your total workload.
9. Pay Attention to Tightness and Pain Early
One of the biggest mistakes runners can make is ignoring warning signs until they become severe.
There is obviously a difference between normal muscle soreness from training and injury pain.
But if your calves are constantly tight, your legs never seem to recover, or shin discomfort keeps appearing during your runs, pay attention.
Ask yourself:
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Did I recently increase my mileage?
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Have I added more speed work?
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Am I doing more hills?
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Did I recently change shoes?
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Did I return from a break?
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Did I change running surfaces?
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Have my calves been unusually tight?
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Am I giving myself enough recovery between hard workouts?
Sometimes making a small adjustment early can prevent a relatively minor issue from becoming something that forces you to stop running altogether.
What About Insoles or Orthotics?
Insoles may have a role for certain runners.
A 2025 systematic review and meta-analysis found evidence that overpronation-targeted insoles may reduce the occurrence of medial tibial stress syndrome in certain populations.[3]
However, that does not mean everyone should immediately buy orthotics.
Running mechanics vary significantly from person to person.
If you have repeatedly experienced shin splints and believe your foot mechanics are contributing, having a professional evaluate your gait may make more sense than randomly buying inserts and hoping they solve the problem.
My Experience Preventing Shin Splints
During cross country, I rarely dealt with shin splints.
Track was a different story.
For several years, shin splints seemed to show up at some point during track season no matter what I did.
Originally, I blamed almost all of that on the difference in running surface.
Cross country involved significantly more running on grass and softer terrain, while track obviously involved much more time on the track.
Surface probably contributed, but looking back, I think the explanation was more complicated.
Track also involved:
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Faster running
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More sprinting
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Harder intervals
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Different shoes and spikes
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More repetitive track work
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A different training structure
I also became better about conditioning before the season, stretching consistently, rolling my calves, warming up properly, and gradually preparing my legs for harder workouts.
Those habits did not guarantee that I would never get shin splints.
However, when I did experience them during later track seasons, they generally appeared much later than they had when I first started.
That is how I look at prevention now.
There is not one magic stretch, exercise, shoe, or recovery technique that will keep you injury-free.
Instead, the goal is to consistently do the little things that help your body tolerate your training.
The Bottom Line
You cannot completely guarantee that you will never develop shin splints.
But you can take steps to reduce some of the factors that may contribute to them.
The biggest priorities are:
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Increase your training gradually
-
Avoid sudden jumps in mileage or intensity
-
Gradually adapt to new running surfaces
-
Strengthen your legs, ankles, hips, and core
-
Wear comfortable and appropriate running shoes
-
Warm up before harder workouts
-
Use cross-training when appropriate
-
Pay attention to tightness and pain early
I also believe stretching and foam rolling can have a useful place in a runner’s routine.
They should not be viewed as guaranteed methods of preventing shin splints, but regularly managing calf tightness, soreness, and mobility can help your legs feel better as your training increases.
For me, they are part of the overall routine.
If you are already experiencing shin pain rather than trying to prevent it, check out How to Treat Shin Splints.
And if you want to understand why shin splints happen in the first place, read Why Do Runners Get Shin Splints?
Understanding why they happen, how you can reduce your risk, and what to do when they appear gives you a much better chance of spending more time doing what you actually want to do – running.
Sources
[1] Mayo Clinic. Shin Splints — Symptoms and Causes. Updated April 30, 2025. Mayo Clinic.
[2] Newman P, Witchalls J, Waddington G, Adams R. Risk Factors Associated With Medial Tibial Stress Syndrome in Runners: A Systematic Review and Meta-Analysis. Open Access Journal of Sports Medicine. 2013;4:229–241.
[3] Marques TBT, Rangel RPS, Martins LV, Vidal APC. Preventive Interventions for Medial Tibial Stress Syndrome: Systematic Review and Meta-Analysis. Gait & Posture. 2025;122:92–98. doi:10.1016/j.gaitpost.2025.07.312.
[4] Reinking MF, Austin TM, Richter RR, Krieger MM. Medial Tibial Stress Syndrome in Active Individuals: A Systematic Review and Meta-analysis of Risk Factors. Sports Health. 2017;9(3):252–261.