How to Prevent Shin Splints: A Complete Guide for Runners and Walkers Over 35

Karen, a 42-year-old half-marathoner, found herself limping just two weeks into her new training cycle. It wasn’t an injury she could pinpoint—just a dull, nagging ache along her shin. Like many runners and walkers over 35, Karen was facing the all-too-common condition known as shin splints.

Shin splints, or medial tibial stress syndrome, are a frequent issue in active adults. As we age, our tissues lose elasticity and recover more slowly. Combine that with biomechanical imbalances or training errors, and shin splints become a common and frustrating barrier to consistent exercise. This guide will help you understand how to prevent shin splints whether you’re running, walking, or just staying active.

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How to Prevent Shin Splints from Running

1. Respect the 10% Rule

Your tissues need time to adapt. Increase weekly mileage by no more than 10%, and don’t ramp up distance and intensity simultaneously.

2. Optimize Your Running Form

Overstriding and heel striking can place more stress on the tibia. Focus on a midfoot strike, slightly increased cadence (170-180 steps per minute), and upright posture.

3. Vary Your Surfaces

Alternating between trails, tracks, and treadmills can reduce repetitive stress. Concrete is the least forgiving surface and best avoided during recovery.

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How to Prevent Shin Splints When Walking

1. Check Your Gait

Walking with poor mechanics—such as overpronation or short, shuffling steps—can overwork the lower leg muscles. A walking gait assessment can help.

2. Choose the Right Footwear

Older walkers often need more cushioning and arch support. Avoid switching to minimalist shoes unless your gait and foot structure are suited for them.

3. Mind Your Load

Extended urban walks with heavy backpacks or bags can aggravate the shins. Distribute weight evenly and limit abrupt increases in walking volume.

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Exercises to Prevent Shin Splints

1. Eccentric Tibialis Posterior Strengthening

Using a resistance band, slowly lower the foot from a dorsiflexed position. Do 3 sets of 15 reps per side.

2. Glute Activation Drills

Fire hydrants, clamshells, and bridges reduce compensation from lower leg muscles.

3. Core Stability Work

Bird-dogs and side planks help align the kinetic chain and reduce overuse below the knee.

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Our Complete Foot & Ankle 12-Week Program includes guided strength exercises, mobility drills, and recovery routines designed specifically for active adults over 35.
Whether you’re rehabbing from shin splints or preventing them for good, this plan helps build the foundation your lower legs need to support mileage.

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Best Shoes to Prevent Shin Splints

1. Cushion vs Control

Choose cushioned shoes if you’re a neutral runner or walker, and motion-control shoes if you have flat feet or overpronation.

2. Rotate Your Shoes

Using different pairs for different days or terrains can reduce repetitive stress and extend shoe lifespan.

3. Get Professionally Fitted

Visit a local running store or physical therapist for gait analysis and shoe recommendations. It can make all the difference.

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Stretching for Shin Splints

1. Calf and Soleus Stretch

Stand facing a wall, one foot forward and one back. Keep the back knee straight (gastrocnemius) or bent (soleus) and hold for 30 seconds.

2. Foam Rolling

Roll the posterior tibialis (inside of the shin) and the peroneals (outside of the calf) to release tension.

3. Dynamic Warm-Ups

Leg swings, ankle circles, and walking lunges before exercise prepare the lower leg for impact.

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Summary & Action Plan

Preventing shin splints after 35 means smarter training and more attention to recovery and biomechanics. Here’s your checklist:

• Increase mileage gradually.
• Use midfoot strike and good posture.
• Alternate running surfaces.
• Wear supportive, well-fitted shoes.
• Strengthen your core and lower leg.
• Stretch and roll consistently.