{"id":25375,"date":"2026-01-13T09:41:03","date_gmt":"2026-01-13T08:41:03","guid":{"rendered":"https:\/\/www.friskfysio.nl\/?p=25375"},"modified":"2026-10-24T15:26:56","modified_gmt":"2026-10-24T13:26:56","slug":"voorkom-shin-splints","status":"publish","type":"post","link":"https:\/\/www.friskfysio.nl\/en\/voorkom-shin-splints\/","title":{"rendered":"Getting started in the new year, prevent shin splints"},"content":{"rendered":"<p><strong>The New Year is the perfect time to get active with renewed energy. Perhaps you\u2019re taking up running, building up your training again, or simply want to become more active. Proper preparation helps you stay injury-free. It is precisely at this time of year that physiotherapists often see cases of shin splints, a common overuse injury that can quickly dampen your motivation. Prevent shin splints by recognising overuse early on; this will ensure you continue to exercise responsibly and get the most out of your new fitness goals.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h2>Why it is important to prevent shin splints<\/h2>\n<p>Shin splints are often caused by putting too much strain on your lower legs. This happens, for example, when you don\u2019t allow yourself enough time to recover or when your muscles cannot cope with the amount of strain. According to information from <a href=\"https:\/\/richtlijnendatabase.nl\/richtlijn\/inspanningsgebonden_pijnsyndromen_van_het_onderbeen\/startpagina_-_inspanningsgebonden_pijnsyndromen_van_het_onderbeen.html\" target=\"_blank\" rel=\"noopener\">the Guidelines database<\/a> It appears that symptoms can persist for longer and become more severe if you carry on training whilst your legs are already overloaded. This can lead to long-term pain during everyday activities and reduced performance whilst exercising. In some cases, other lower-leg problems may even develop.<\/p>\n<p>&nbsp;<\/p>\n<h2>How can you recognise shin splints?<\/h2>\n<p>Shin splints can develop gradually, but sometimes they can also occur suddenly. This tends to happen particularly if you increase the intensity and volume of your training too quickly. The pain often feels like a nagging ache or a stabbing sensation along the shin and usually gets worse during or after exercise. Don\u2019t wait too long before taking these signs seriously. If you address the symptoms in good time, you can prevent them from becoming a long-term problem.<\/p>\n<p>&nbsp;<\/p>\n<h2>Practical ways to prevent shin splints<\/h2>\n<p>Preventing shin splints starts with paying attention to the load, technique and recovery. By making a few targeted choices, you can significantly reduce the risk of developing symptoms:<\/p>\n<ul>\n<li aria-level=\"1\">Build up your training gradually so that your legs get used to the strain<\/li>\n<li aria-level=\"1\">Wear sturdy sports shoes with sufficient cushioning and replace them on time<\/li>\n<li aria-level=\"1\">Do not train on hard surfaces too often to reduce shock loads<\/li>\n<li aria-level=\"1\">Alternate periods of exertion with rest and recovery<\/li>\n<li aria-level=\"1\">Strengthen your calves and feet to provide better support for your lower legs<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>By incorporating these habits into your training sessions, you give your body the chance to adapt and become stronger without overloading it.<\/p>\n<p>&nbsp;<\/p>\n<h2>Keep moving, even with mild symptoms<\/h2>\n<p>If you experience mild pain that gets worse after exercise, it is advisable to adjust your training. Of course, it is important to keep active, but in such cases it is better to opt for less strenuous activities such as cycling or swimming. Prevent shin splints by temporarily reducing your training load; this gives your body time to recover without having to stop completely.<\/p>\n<p>&nbsp;<\/p>\n<h2>How physiotherapy helps prevent shin splints<\/h2>\n<p>Physiotherapy can make a big difference whether you are experiencing symptoms or simply want to prevent them. The physiotherapist will investigate the cause of your symptoms and assess your posture, gait and muscle balance. You\u2019ll receive tailored advice on how to build up your training programme safely and which exercises will help strengthen your lower legs. You\u2019ll also receive guidance on improving your walking technique, so that your body moves more efficiently and is less likely to become overloaded. Through this combination of insight and training, you\u2019ll strengthen your body and reduce the risk of recurring symptoms.<\/p>\n<p>&nbsp;<\/p>\n<h2>Ready for a complaint-free start to the new year?<\/h2>\n<p>If you\u2019re experiencing a nagging pain in your shin or would like to know how to prevent shin splints, our physiotherapists are on hand to offer personalised advice and a programme tailored to your goals. Get started today <a href=\"https:\/\/www.friskfysio.nl\/contact-amstelveen\/\">contact<\/a> with us at <a href=\"tel: 085-5000333\">085-5000333<\/a> or send an e-mail to <a href=\"mailto:info@friskfysio.nl\">info@friskfysio.nl<\/a> to book an appointment. That way, you\u2019ll start the new year feeling strong, healthy and ready to get active.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>The New Year is the perfect time to get active with renewed energy. Perhaps you\u2019re taking up running, building up your training again, or simply want to become more active. Proper preparation will help you stay injury-free. It is precisely at this time of year that physiotherapists often see cases of shin splints, a common overuse injury that can dampen your motivation\u2026<\/p>","protected":false},"author":2,"featured_media":25376,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wpai_generated_summary":"","footnotes":"","_members_access_role":[],"_members_access_error":""},"categories":[1012],"tags":[3451,6,435,3450,17],"class_list":["post-25375","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nieuws","tag-blessurepreventie","tag-fysiotherapie","tag-hardlopen","tag-shin-splints","tag-tips","category-1012","description-off"],"_links":{"self":[{"href":"https:\/\/www.friskfysio.nl\/en\/wp-json\/wp\/v2\/posts\/25375","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.friskfysio.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.friskfysio.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.friskfysio.nl\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.friskfysio.nl\/en\/wp-json\/wp\/v2\/comments?post=25375"}],"version-history":[{"count":0,"href":"https:\/\/www.friskfysio.nl\/en\/wp-json\/wp\/v2\/posts\/25375\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.friskfysio.nl\/en\/wp-json\/wp\/v2\/media\/25376"}],"wp:attachment":[{"href":"https:\/\/www.friskfysio.nl\/en\/wp-json\/wp\/v2\/media?parent=25375"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.friskfysio.nl\/en\/wp-json\/wp\/v2\/categories?post=25375"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.friskfysio.nl\/en\/wp-json\/wp\/v2\/tags?post=25375"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}