Preventing shin splints: the role of shoes, training, and recovery

Herzog Medical
June 3, 2026

Shin splints are one of the most common running injuries. The pain usually occurs on the inside of the shin bone and is often caused by overuse. Fortunately, there is a lot you can do to prevent these complaints.

Good shoes make all the difference

Your running shoes are the foundation of every workout. Worn-out shoes or shoes that don't match your running style can increase the strain on your lower legs.

It is therefore important to choose shoes that offer sufficient support and fit your feet well. Have them fitted at a running store. Timely replacement of running shoes also helps prevent overuse injuries.

Build up your training wisely

Many runners get shin splints because they increase their training load too quickly. Your fitness can adapt relatively quickly, but muscles, tendons, and bone structures need more time.

To reduce the risk of complaints, it is wise to:

Gradually increase training distance and intensity
Alternate easy workouts with intensive sessions

By giving your body enough time to recover, you prevent small irritations from turning into long-term injuries.

Recovery is at least as important

Not only the training sessions themselves, but also determines how resilient your body is. Sufficient sleep, rest days, and a good balance between exertion and recovery help prevent overuse of the lower legs.

Many runners also opt for compression socks as extra support during and after exercise. The Herzog PRO Compression Socks offer medical compression with a controlled decreasing compression gradient from ankle to knee. This supports the lower leg muscles and can reduce muscle vibrations during running.

Prevention is better than cure

Shin splints often arise from a combination of factors. By paying attention to your shoes, training progression, and recovery, you significantly reduce the chance of complaints.