As the sports season kicks off, student athletes are lacing up their shoes, hitting the field, and pushing their limits.
But with the excitement of competition comes the risk of overuse injuries, especially shin splints.
Whether you’re sprinting on the track, pivoting on the court, or pounding the pavement, shin pain can sneak up fast and derail your performance.
From must-do stretches to the role of chiropractic care, here’s how to stay ahead of injury and at the top of your game.
What Do Shin Splints Feel Like?
Shin splints, or medial tibial stress syndrome, typically show up as a sharp, aching, or throbbing pain along the front or inner edge of the shinbone (tibia). The discomfort usually worsens during or after activity, especially running, jumping, or any high-impact sport.
Some athletes describe the sensation as:
- A dull ache that flares up after workouts.
- Tenderness or soreness along the shin.
- Mild swelling in the lower leg.
- Pain that lessens with rest but returns once activity resumes.
At first, shin splints might feel like minor soreness, but without proper care, they can evolve into stress fractures, leading to time away from the sport. Recognizing these early signs is key to preventing long-term damage.
Why Student Athletes Are at Higher Risk
Student athletes face a unique set of risk factors that make them more vulnerable to shin splints than casual exercisers. Here’s why:
- Rapid training increases: Pre-season and in-season training often demand a fast ramp-up in intensity, frequency, and duration, giving the body little time to adapt.
- Improper footwear: Many young athletes wear worn-out or sport-inappropriate shoes that don’t support proper alignment or absorb impact.
- Hard training surfaces: Running or jumping on concrete or hard courts places repeated stress on the lower legs.
- Incomplete warm-ups and cool-downs: Skipping stretching or recovery routines can cause tight calves, weak shins, and muscle imbalances that lead to injury.
- Still-developing bodies: Teen athletes are often still growing, which can make muscles, tendons, and bones more susceptible to strain and overuse.
Because student athletes often juggle multiple sports, academic pressures, and limited recovery time, injury prevention is essential.
Preparing for Sports Season: Building a Strong Foundation
A successful sports season starts before the first game. The right prep can mean the difference between powering through and getting sidelined by shin splints. Focus on mobility, strength, and smart progression to reduce your risk.
Stretching and Strengthening to Prevent Shin Splints
A consistent warm-up and strength routine keeps the lower legs resilient and ready for action.
Dynamic Warm-Ups Before Practice or Games
Static stretching alone doesn’t prepare the body for high-impact activity. Dynamic movements like leg swings, walking lunges, and high knees activate key muscle groups, increase circulation, and prepare joints for performance.
Key Stretches for the Lower Leg and Calf Muscles
Tightness in the calf muscles and Achilles tendon is a frequent contributor to shin splints. Daily stretching, especially post-training, improves mobility and reduces tension along the tibia. Focus on calf wall stretches, seated toe pulls, and Achilles mobility work.
Strengthening Exercises for the Shin and Ankle
Weakness in the tibialis anterior and surrounding stabilizers increases stress on the shin bone. Targeted exercises like resisted dorsiflexion, toe walks, and ankle mobility drills strengthen these structures, promoting stability and injury resistance.
Gradual Training Increases to Avoid Overload
One of the primary causes of shin splints in student athletes is sudden training progression. Tissues need time to adapt to increased load. We advise athletes and coaches to follow a progressive plan that increases volume or intensity no more than 10% per week, allowing the musculoskeletal system adequate recovery and adaptation time.
Importance of Proper Footwear and Support
Footwear plays a foundational role in lower limb alignment. Shoes that lack adequate arch support, heel stability, or shock absorption can contribute to overuse injuries like shin splints. Student athletes should be fitted for sport-specific shoes that match their gait and foot structure. Custom orthotics, available through chiropractic care, may also be recommended to address biomechanical imbalances and reduce strain on the lower leg.
Why Chiropractic Care Should Be Part of Every Athlete’s Routine
At Bergen Chiropractic, we believe peak performance begins with proper alignment. Chiropractic care is not just about treating pain; it’s a proactive, holistic approach that optimizes the musculoskeletal system, improves mobility, and prevents injury.
Aligning the Body for Optimal Performance
Misalignments, particularly in the hips, pelvis, and lower spine, can alter gait mechanics and increase strain on the lower legs. Our chiropractic team performs thorough assessments to identify these subtle dysfunctions and correct them before they contribute to overuse injuries. For athletes, this means better biomechanics, improved form, and greater athletic potential.
How Chiropractic Adjustments Help Prevent Shin Splints
Chiropractic adjustments restore joint mobility and balance across the kinetic chain—from the spine to the ankles—helping distribute impact forces more evenly during training and competition. By correcting these imbalances early, we help athletes reduce strain on the shins and prevent inflammation from developing.
Realigning Imbalances That Contribute to Repetitive Stress
Our approach focuses on detecting these imbalances before they manifest as pain. Whether it’s uneven hip loading, collapsed arches, or tight posterior chains, our team at Bergen Chiropractic uses spinal and extremity adjustments, soft tissue therapy, and corrective exercises to restore balance and reduce cumulative stress on vulnerable areas.
Supporting Long-Term Joint Health and Recovery
Regular chiropractic care supports faster recovery by improving circulation, reducing inflammation, and maintaining joint integrity. For young athletes whose bodies are still developing, this care is crucial in supporting long-term joint health, preventing chronic injuries, and ensuring they can stay active season after season.
Preventing Shin Splints with Bergen Chiropractic!
The chiropractic team at Bergen Chiropractic and Sports Rehabilitation Center adheres to the highest medical standards to provide superior chiropractic care. Our mission is to deliver unparalleled patient care in a comfortable and healing environment.
Access our contact form or call us at (201) 357-6539 to learn more about our chiropractic care services! Our offices at 532 Anderson Avenue, Cliffside Park, NJ 07010, and 62 Summit Ave, Hackensack, NJ 07601, are ready to welcome you as we proudly serve the areas of New York, New Jersey, Philadelphia, PA, and Baltimore, MD. Also, access our blog, Facebook, and Instagram pages for more information on chiropractic care for school athletes!
