Do Duck Walks Really Prevent Shin Splints? Here's what experts say

Do Duck Walks Really Prevent Shin Splints? Here's what experts say

If you've ever dealt with shin splints, you know they can be excruciating. And if you haven't experienced this common exercise-induced pain, you should quickly knock on wood. Shin splints can cause severe pain that radiates from your ankle to your shin—and they don't go away easily.

Whether it's exercises for shin splints or specific shin splint stretches, there's a lot you can do to prevent shin splints before they ruin your run. In fact, a viral TikTok claims to be the key to avoiding shin splints — as long as you can deal with the curious stares and strange looks you might get if you take this preventive measure in public.

"I know this seems so stupid, but I ran [cross country] in high school and my coach made us do these 'duck walks' to prevent shin splints and they actually work so well," wrote TikTok user @retiredcowgirlwowgirl. “I just look really stupid, but anything to avoid injury.”

In this now-viral video with more than 3.1 million views, the runner alternates between duck walks and pigeon walks. First, she walks on her heels with her toes pointing toward 11 and 1 on a clock for her left foot and right foot, respectively. She then reverses the positioning and walks on her toes with her left heel pointing back toward 7 o'clock and her right heel pointing back toward 5 o'clock.

Many of the people in the comments supported the TikToker's statements. “You are so right,” one wrote. "My college coach made us do it too and it's life changing. Saves a lot of injury and pain." Someone else chimed in: "Ran [cross country] for four years and even after [high school] and did this every time. My legs are fine. Drove 40 miles a week 😳."

Others sounded excited to try this hack. “Tell me how I had to go to the trainer EVERY DAY before and after practice to ice my shins and no one gave me that information,” said another.

But can duck walk exercises actually prevent shin splints? Here's what you need to know.

What are Shin Splints?

If you're unfamiliar with the term, "shin splints" refer to pain on the inner edge of the shinbone (also known as the tibia), according to the American Academy of Orthopedic Surgeons (AAOS). Shin splints usually result from physical activity and are typically associated with running.

Shin splints tend to develop when muscle and bone tissue in the leg is damaged by repetitive activities or sudden changes in physical activity, such as: B. an increase in the number of training days or the duration of the training is overloaded. (FWIW: The AAOS also says you can get shin splints if you have flat feet, "abnormally stiff" arches, or exercise with inappropriate or worn-out footwear—so make sure you're wearing the best running shoes for shin splints.)

Can duck walk exercises prevent shin splints?

While you might be tempted to add five minutes of duck walks to your pre-run warmup, experts are divided on whether duck walks are safe — let alone effective. In theory, using duck walks to activate and strengthen the tibialis anterior and tibialis posterior (aka two of the muscles along your calf that help with flexion) could work, says Clint Soppe, MD, an orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles and an orthopedic consultant for the LA Galaxy.

But Chris Kolba, a physical therapist in sports medicine at The Ohio State University Wexner Medical Center, says he would advise against duck walks because of the risk of doing them improperly, especially since most people don't have the mobility or form knowledge to duck walk like a pro. In fact, a duck walk done incorrectly can put you at increased risk of injury - basically the exact opposite of what you were trying to achieve with these exercises. “I am also concerned that the knee joint and meniscus are at risk in the extreme duck gait position, given the poor form and compensations typically seen when people attempt this movement,” adds Kolba.

What other ways are there to prevent shin splints?

One of the best things you can do to prevent shin splints is to increase your running gradually rather than making big jumps in mileage, says Mark Slabaugh, MD, a sports medicine physician and orthopedic surgeon at Mercy Medical Center. (Think: increase your mileage by a few miles each week rather than doing an extra 10 miles all at once.)

If you regularly struggle with shin splints, it's a good idea to see a physical therapist, says Jason Womack, MD, chief of sports medicine at Robert Wood Johnson Medical School of Rutgers University. “Dedicated physical therapy is an effective way to strengthen the tibialis anterior in addition to the other muscles that help move the foot and ankle,” he says. This extra strength is key to preventing shin splints because stronger muscles increase your exercise capacity (aka your ability to run farther and pain-free). Resistance bands can be particularly effective for isolating and strengthening individual ankle muscles, adds Dr. Womack added.

Try this popular strengthening exercise: Sit on the floor with your legs extended. Wrap a towel or resistance band around the sole of your left foot, holding each end of the towel or band with one hand. Bend your left toes back toward your shin, then point your toes toward the wall in front of you for one rep. Aim for 3 to 5 sets of 10 reps on each foot to prevent injury.

Finally, reduce the frequency and intensity of your exercise until your shin splints heal, advises Dr. Soppe (although he admits “that’s usually the last thing people want to hear”). He also recommends doing a targeted ice massage on your shins after your workout. Using a plastic bag filled with ice or even an ice roller, apply pressure and run the ice up and down the inside and outside of your shins for five to ten minutes.

If you've tried all of the above and are still having problems, it's time to see a doctor,says Dr. Soppe. “You want to rule out a stress fracture at this point,” he says.

So TL;DR: You may be tempted to try duck walk exercises, but do so carefully (and under the guidance of a running coach or physical therapist). There are other ways to prevent shin splints other than jumping on this new TikTok trend.