6 Effective tips to prevent and relieve shin splints

Herzog Medical
October 20, 2025

Periostitis of shin splints is a common complaint among athletes. This painful condition often occurs when you increase your training intensity and can even radiate into your calf. Fortunately, there are several ways to stay pain-free during training. Read on for 6 effective tips to prevent and relieve shin splints.

1. Build up gradually

A common cause of shin splints is starting exercise too quickly or too intensely. Give your body enough time to adjust to a new training schedule or higher load. Start with light sessions and gradually build up to more intensive workouts. This helps prevent overuse and gradually strengthens the shin bone. Alternate exertion with sufficient rest and preferably choose a soft surface to minimize impact. Herzog PRO Compression Socksprovide extra support for this: they absorb shocks, improve circulation, and accelerate muscle recovery. This allows you to build up more responsibly without the risk of overuse. Discover how our compression technology works

3. Do proper stretching and warming up

Stretching your muscles right before a workout can significantly help to avoid shin pain. Pay extra attention to stretching your calves and shins. Before your workout, for example, walk a few meters on your toes to warm up your calves and on your heels to activate your shins. After your workout, stretching can also relieve pain in your calves and Achilles tendons, as stretching loosens them up.

4. Do strength training to strengthen the muscles

The stronger your lower legs become, the greater the chance that your lower legs can absorb the shocks during running. There are many strength exercises that help strengthen the calves and shins. Consider eccentric calf exercises, where you stand on a bench with your toes and slowly lower your heels. In addition, strength training for the entire legs is also highly recommended in combination with core training. This prevents your lower legs from compensating for a lack of strength in another body part and thus becoming overloaded.

Products in this blog

PRO Compression Socks Blue

€57,95

View this product

Products in this blog

PRO Compression Socks White

€57,95

View this product

5. Apply ice to the painful area

Experiencing extra pain in your shins after a workout? Applying ice to the painful area for about 10-15 minutes can help relieve the pain. Cool the shins about 3 times a day. Cooling helps the inflammation subside more quickly due to improved blood circulation. After cooling, put on the Herzog PRO Compression Stockings for a while to help the inflammation subside as quickly as possible. This ensures better blood circulation and thus helps the heart remove waste products from the lower legs.

6. Ensure sufficient stability of the lower leg

It is important that your lower leg is well supported. When running, your lower leg is subjected to significant shocks. The muscles attached to the shin bone are heavily strained and can eventually become inflamed, causing shin splints. View the collection of compression stockings suitable forShin Splints, they help keep your lower leg together and offer extra support.

Extra tip:

Despite all the advice above, are you still suffering from shin splints? Then you can try amassage gunto relax the muscles around your shin. The vibrations from the massage gun help to release muscle knots and improve blood circulation. This can provide relief from persistent tension in the lower legs and somewhat speed up your recovery process.Please noteand use the massage gun with care, preferably at a low intensity, and avoid direct pressure on the bone itself.

By applying these tips and paying attention to your body and training techniques, you can prevent shin splints and reduce pain. If the pain worsens or persists, consult a physiotherapist or doctor. Good luck and keep exercising pain-free!

Latest blogs

Trailrunning versus hardlopen op de weg: wat zijn de verschillen?

Trail running versus road running: what are the differences?

Trailrunning of hardlopen op asfalt: wat zijn de verschillen en wat betekent dit voor je lichaam? Ontdek hoe ondergrond, spierbelasting en uitrusting je prestaties beïnvloeden en hoe je goed voorbereid op pad gaat.

Read more
November 4, 2026

Hardlopen in de kou: 3 tips om fit te blijven tijdens koude dagen

Hardlopen in de kou? Met de juiste voorbereiding blijf je ook tijdens koude dagen comfortabel sporten! Ontdek 3 praktische tips over een goede warming-up, de juiste hardloopkleding en optimaal herstel.