Prevention Tips for Muay Thai Fighters

Preventing shin splints is crucial to maintaining your training schedule. Systematic research on prevention emphasizes the importance of addressing risk factors (Thacker et al., 2002). Here are some concrete tips:

• Invest in good running shoes: Choose shoes with adequate cushioning and arch support. As a Muay Thai fighter, you run long distances, so replace your shoes every 500-800 kilometers or as soon as the soles show wear. Visit a specialized store for advice on shoes that match your running style.
• Vary your running surface: The road is hard and unforgiving on your legs. Whenever possible, try to run on softer surfaces like grass, sand, or a running track. This significantly reduces the impact on your shins.
• Build up your training gradually: Although your trainer requires you to run 10 kilometers a day, you can prevent overuse by not increasing your intensity or distance too quickly. If you’re just starting or returning from a break, begin with shorter distances and build up slowly.
• Strengthen your calf and core muscles: Strong calf muscles and a stable core help absorb the shocks from running and kicking more effectively. Perform exercises like calf raises and planks after your training. This not only helps prevent shin splints but also improves your kicking technique.
• Stretch and mobilize daily: Take the time to stretch your calf muscles and Achilles tendons after running and Muay Thai training. This prevents your muscles from becoming too tight and causing overuse (Galbraith & Lavallee, 2009).
• Listen to your body: Pain is a signal that something is wrong. If you feel a nagging pain in your shins, take a day off or replace running with a low-impact activity like swimming or cycling. When you experience this pain, discuss with your trainer whether you can substitute running with another cardio activity that spares your shins.

What to Do if You Have Shin Splints?

If you do experience pain, acting quickly and appropriately is essential. A conservative treatment is effective in most cases (Galbraith & Lavallee, 2009).

• Rest and Reduce Impact: Temporarily stop running and other activities that cause pain. This is difficult for Muay Thai fighters, but you can focus on technique drills or shadowboxing without hard impact. Give your shins at least 1-2 weeks to recover.
• Ice Therapy: Apply an ice pack (or a bag of frozen vegetables wrapped in a cloth) to the painful area for 15-20 minutes, several times a day. This helps reduce inflammation and swelling. Do this especially after a training session.
• Pain Relievers When Necessary: Medications like ibuprofen can help reduce pain and inflammation. However, use them sparingly and only if the pain interferes with your daily activities. If in doubt, consult a doctor or physical therapist.
• Taping or Support: Use kinesiology tape or a shin brace to provide extra support to your lower legs during light training. This can reduce pressure on the painful areas (Guo et al., 2022). Ask your trainer or a physical therapist for advice on the correct taping technique.
• Seek Professional Help: If the pain persists or worsens, consult a physical therapist or sports doctor. In major cities in Thailand, there are often specialists familiar with injuries in combat sports athletes. They can create a specific recovery plan and check for underlying issues like stress fractures.
• Low-Impact Alternatives: During your recovery, you can maintain your fitness with activities that don’t strain your shins. Good examples are swimming or cycling on an airbike. This keeps your cardiovascular fitness up without aggravating your injury.