If you struggle with Shin Splints

Shin Splints (Medial Tibial Stress Syndrome): Pain along the inner edge of the shinbone (tibia) caused by inflammation of the surrounding tissues. The pain is typically felt between the mid-shin and ankle joint.

A recent study (link to research) included 40 runners who had suffered from shin splints for at least one month. None of the participants were overweight, ruling out a potential contributing factor to this injury.

Both groups followed an 8-week tailored training program. The experimental group also added functional strength training for the hip abductor muscles, including exercises like:

Single-leg bridges video 1
Lateral step-ups video 2

Results after 8 weeks: The group performing hip abductor exercises showed reduced muscle weakness, improved movement patterns, and a lower risk of shin splint recurrence.

Strengthening hip abductors (as in the study) and tibialis posterior, while improving calf flexibility and core stability, can reduce shin splint risk. Weakness in these areas disrupts running mechanics, overloading the tibia.

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