Preventing Shin Splints & Runner’s Knee: Strength & Mobility Tips for Warmer Weather

As the weather warms up, runners are hitting the pavement, trails, and tracks with renewed energy. But with that seasonal motivation can also come some common overuse injuries—shin splints and runner’s knee. The good news? A little preparation goes a long way in keeping your stride strong and pain-free.

Here’s how you can prevent these frustrating injuries before they slow you down:

Understanding the Root Causes

Shin Splints (medial tibial stress syndrome) usually stems from rapid increases in training volume, improper footwear, or muscle imbalances in the lower leg and foot. Runner’s Knee (patellofemoral pain syndrome) often results from poor tracking of the kneecap, weak hip stabilizers, or limited mobility in the hips and ankles.

Strength Tips to Stay Injury-Free

1. Build Hip Stability

Your hips control how your knees and ankles move. Weak glutes = poor alignment = knee pain.

Try:

• Banded lateral walks

• Single-leg bridges

• Step-downs

2. Target Calf & Tibialis Strength

These muscles absorb shock and help stabilize the ankle during every stride.

Try:

• Eccentric heel drops

• Toe raises

• Foot doming exercises

3. Don’t Skip Core & Pelvic Control

A strong core keeps your trunk aligned and reduces unnecessary stress on your knees.

Try:

• Dead bugs

• Side planks

• Pallof press

Mobility Must-Haves

1. Ankle Dorsiflexion

Limited ankle motion changes how your foot strikes and can increase shin stress.

Fix it with:

• Banded ankle mobilizations

• Foam rolling calves

• Heel-to-wall stretches

2. Hip Flexor Release

Tight hip flexors can pull your pelvis forward, increasing the load on the knees.

Try:

• Couch stretch

• Active hip flexor pulses

• Foam roll quads and TFL

3. Thoracic Spine Mobility

Believe it or not, better trunk rotation and posture lead to better lower limb loading.

Try:

• Open books

• Cat-cows

• Foam roller thoracic extensions

  
  

  Bonus Tips

• Gradually increase mileage (no more than 10% per week)

• Rotate shoes and get professionally fitted if possible

• Run on softer surfaces when returning from a break

• Warm up dynamically—leg swings, A-skips, and hip openers go a long way

Want Personalized Help?

If shin splints or knee pain have already crept in—or if you want to run smarter —our team at Chardon Performance Therapy can help. We offer personalized running gait assessments, strength programming, and mobility tune-ups to keep you performing at your best.

Let’s make this your strongest running season yet.