Shin Splits - Techniques To Avoid One Of The Most Prevalent Injuries In Youth Soccer Today

DISCLAIMER: This blog is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider if you have concerns about pain, injury, or your child’s health.

Understanding Shin Splints in Youth Soccer: What They Are & How to Prevent Them

If your child plays soccer, there’s a good chance they’ve come home from training or a game complaining of sore shins, calves, achilles & ankles. This pain could be a sign of shin splints, one of the most common overuse injuries in youth sports.

What Are Shin Splints?

Shin splints—also known as medial tibial stress syndrome—refer to pain along the inner edge of the shinbone (tibia). This pain usually develops from repetitive stress on the shinbone and the muscles around it. In youth soccer players, it often shows up when training volume suddenly increases or when playing on hard surfaces without proper recovery.

Why Do Soccer Players Get Them?

Soccer involves a lot of running, cutting, and impact—all things that put stress on the lower legs. Youth athletes are especially at risk during growth spurts, when bones grow faster than muscles can keep up, leading to tightness and imbalance.

Common Causes:

• Rapid increase in training or games

• Worn-out or unsupportive cleats

• Hard or uneven playing surfaces

• Poor running mechanics or overpronation (feet rolling inward)

• Weak core or lower leg muscles

How to Help Prevent Shin Splints:

1. Proper Warm-Ups & Cool-DownsDynamic warm-ups before play and light stretching afterward help prepare and recover the muscles.

2. Footwear Check Make sure cleats fit well and are in good condition. Consider arch supports if your child has flat feet.

3. Strengthen & Stretch Focus on strengthening the calves, ankles, and core. Stretch the calves and hamstrings regularly to reduce muscle tightness.

4. Gradual Progression Increase training intensity and volume gradually. Avoid sudden spikes in workload, especially after time off.

5. Rest & Recovery Rest days are just as important as training. Encourage players to listen to their bodies and speak up when something doesn’t feel right.

   
   

How to Help Prevent Shin Splints:

1. Proper Warm-Ups & Cool-Downs Dynamic warm-ups before play and light stretching afterward help prepare and recover the muscles.

2. Footwear Check Make sure cleats fit well and are in good condition. Consider arch supports if your child has flat feet.

3. Strengthen & Stretch Focus on strengthening the calves, ankles, and core. Stretch the calves and hamstrings regularly to reduce muscle tightness.

4. Gradual Progression Increase training intensity and volume gradually. Avoid sudden spikes in workload, especially after time off.

5. Rest & Recovery Rest days are just as important as training. Encourage players to listen to their bodies and speak up when something doesn’t feel right.

5 Exercises to Help Prevent or Ease Shin Splints:

1. Toe Taps Sit in a chair with feet flat. Lift your toes while keeping your heels on the ground, then tap your toes back down. Goal: 3 sets of 30 reps to strengthen the shin muscles (anterior tibialis).

2. Calf Raises Stand on the edge of a step. Slowly rise onto the balls of your feet, then lower your heels below the step level. This can be performed with both feet. Once strengthened enough, can progress to one foot at a time. Goal: 3 sets of 15 reps with both feet to strengthen the calf muscles. Progress to 3 sets of 10 reps on each foot individually.

3. Soleus Stretch (Bent Knee Calf Stretch) Stand facing a wall. Place one foot behind, slightly bend both knees, and press the back heel down. Hold: 30 seconds per leg, repeat twice. Targets the deeper calf muscle (soleus).

4. Foam Rolling the Calves Sit on the ground with a foam roller under your calf. Slowly roll back and forth. Cross the other leg over for more pressure. Progress to keeping the calf still on the roller, and pump your ankle up and down through a big range of motion to massage deeper. Goal: 1–2 minutes per leg to release tight tissue.

5. Alphabet Ankles Sit or lie down and extend one leg. Using just your foot, draw the alphabet in the air. Goal: 1 full alphabet per foot, daily. Improves ankle mobility and shin muscle endurance.

   
   

When to See a Professional

If shin pain persists even after rest, or worsens during activity, it’s worth checking in with a physiotherapist or sports medicine doctor. In rare cases, shin splints can progress into more serious stress fractures if not addressed.

Final Thoughts

Shin splints are common—but they’re also preventable. With proper care, awareness, and smart training habits, young players can stay healthy and focused on what they love most: playing the game.