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That nagging pain along your shins can derail your workouts and leave you sidelined.

Experts in This Article

head coach and owner ofAIM Athletic

The good news?

First things first: What causes shin splints?

woman sweating in the gym

head coach and owner ofAIM Athletic

When this balance between braking and propulsion gets thrown off, shin splints can sneak in.

What messes with this balance the most?

Three main culprits: training mistakes, biomechanical issues, and wearing the wrong shoes.

Woman walking on a treadmill at the gym.

Overwork leads to inflammation and, you guessed it, shin pain.

This is especially common for runners who skip gradual progressions or jump back into training after a break.

Biomechanical issues

Pronationthe natural inward rolling of your foot during a stridehelps absorb shock and distribute forces.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Improper footwear

Shoes without adequate cushioning or support can amplify the impact on your legs.

(FYI: These are themost comfortable running sneakersthat are worth a spot in your shoe closet.)

The 7 best stretches for shin splints

Shin splints can be a real painliterally.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

head coach and owner ofAIM Athletic

Thankfully, the right stretches can help relieve discomfort and prevent future flare-ups.

Pro tip:Stretching can help relieve shin splints, but prevention is the real game-changer.

Enhanced big toe mobility also supports better foot mechanics, improving balance and reducing compensatory movements, he adds.

Healthy female training in the gym, performing a hip thrust.

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It also promotes better alignment and movement patterns to reduce stress on the shins, he says.

Bymimicking natural gait mechanics, you boost rotational mobility and alignment in your lower leg, Harcoff says.

This smooths out your stride, reduces shin stress, and relieves tension, he says.

Toe raise

If you want strong shins and less pain, you oughta strengthen your tibialis anterior muscle.

Enter: toe raises.

Want to up the challenge?

Step away from the wall.

The further your feet are from the wall, the more difficult this exercise becomes, Harcoff says.

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