Suffer from shin splints? Here's how you can fix them

What are shin splints?

Shin splints — the common name for medial tibial stress syndrome — refers to pain and inflammation along the front or inner part of the lower leg, typically near the shinbone (tibia).

They’re often caused by repetitive impact activities like running, jumping, or high-intensity cardio, especially when combined with overtraining, poor running form, or inadequate footwear.

If you’ve ever felt a dull ache, sharp pain, or throbbing along your shin during or after exercise, there’s a good chance you’re dealing with shin splints.

 

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Common causes of shin splints

Shin splints don’t just come out of nowhere. They’re often triggered by:

•  Sudden increases in activity (distance, intensity, or frequency)
• Poor running form or posture
• Tight or weak calf muscles
• Improper footwear or lack of support
• Hard surfaces and high-impact training
• Skipping warm-ups or cool-downs

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How to fix (and prevent) shin splints

If you’re already dealing with shin splints, your first move is to cut back on high-impact training (think running, jumping, or plyometrics). Swap in low-impact cardio like cycling, swimming, or elliptical work while your legs recover.

To prevent future bouts of shin splints, here’s the game plan: strengthen, stretch, support, and recover. Add the following exercises into your weekly routine to build stronger lower legs and reduce shin strain.

Try these to prevent and relieve shin splints

Exercise	What it does	How to do It	Frequency
Toe Taps	Strengthens shin muscles	Tap toes up/down while heels stay down	2–3 sets x 30 seconds
Calf Raises	Builds calf strength + ankle stability	Rise onto toes, lower slowly	3 sets of 15 reps
Wall Tibialis Raises	Targets tibialis anterior (shin muscle)	Lean on wall, lift toes toward shins	3 sets of 10–15 reps
Foam Rolling (Calves)	Releases tension, improves recovery	Roll slowly from ankle to knee	1–2 minutes per leg
Seated Ankle Circles	Improves mobility + circulation	Rotate ankles slowly in both directions	30 seconds each way
Heel Walks	Activates front shin muscles	Walk on heels for 20–30 steps	2 rounds
Standing Calf Stretch	Increases calf flexibility	Hold against wall or step	30 seconds per side

 

Get the gear to support your shin splits

Supportive gear = smart training. If you’re logging runs or crushing leg day, calf guards can give your lower legs the compression they crave.

IGD Sport’s Compression Calf Sleeves are designed for:

• Targeted muscle support
• Improved circulation
• Reduced post-workout soreness
• Stability without restriction

Pro Tip: Pair Compression Calf Sleeves with proper warm-ups and a solid recovery routine. This is the most effective way to cover all bases to stop you being sidelined by shin splits.