Understanding and Managing Shin Splints Through Pilates

Ever felt a sharp or nagging ache along the front of your lower legs after a workout? That’s likely shin splints – and they can be a real pain (literally) if left unaddressed.

Shin splints – or medial tibial stress syndrome if we’re being technical – are caused by repetitive impact or stress on the lower legs. They’re common in runners, jumpers, and anyone who's upped their activity level quickly. But don’t worry – with a few tweaks, you can keep moving safely and comfortably.

What causes shin splints?

• A sudden increase in exercise intensity or frequency

• Wearing old or unsupportive shoes

• Tight calves or weak ankle muscles

• Exercising on hard floors without cushioning

• Overpronation or flat feet

• Skipping your warm-up or moving with poor form

How Pilates helps – if you do it right:

Pilates can be brilliant for easing the load on your shins and supporting recovery – but some parts of a class might need adapting. If you’re dealing with shin splints, here’s what to avoid:

• High-impact movements like jump squats or burpees

• Toe lifts or quick roll-backs that strain the ankles

• Fast transitions that don’t give your feet time to adjust

• Working barefoot on a hard floor without mats or grippy socks

And here’s what to do instead:

• Include calf and ankle mobility work in your warm-up

• Add gentle foot exercises like heel raises and toe rolls

• Use props like a mini ball or a resistance band to reduce standing load

• Strengthen your glutes and hamstrings – your shins will thank you

• Go slow and steady if you're returning after a break

Practical tips I use in class:

I love using a massage ball to release tight foot fascia – it feels amazing and helps ease tension up the leg. Seated ankle mobility work is another great option, especially for balance and control. And if we’re doing squats or lunges, I’ll guide you to align your knees and ankles mindfully, so everything tracks safely.

Shin splints don’t mean you have to stop moving – but they do mean you need to listen to your body. A well-structured Pilates session can support your recovery and keep your body strong and stable. Let me know if you’d like to try a class.

Get in touch to find out more about our Pilates classes or click here to see the timetable for a class near you and info on our Online Classes.