Shin splints often cause pain along the inner edge of the shinbone (tibia), especially during or after running. Pain in the shin – that ache along the front of your lower leg – affects about 13 to 20% of runners. If you’ve felt that telltale shin splint pain while running, you’re not alone – and more importantly, you can overcome it. Shin splints (medical name: medial tibial stress syndrome) are an overuse injury, common in new runners or those who ramp up their training too quickly.
The good news is that with the right approach, you can beat shin splints and keep chasing your running goals. In this post, we’ll chat (in a conversational, down-to-earth way) about what causes shin splints, how to prevent and treat them based on research and expert advice and how to fix the mistakes that might be holding you back. Let’s get you on the path to pain-free running!
What Are Shin Splints, and Why Do They Happen?
“Shin splints” is an umbrella term for pain along the shinbone, often due to inflammation of the muscles and tendons around your tibia (shin bone) from repetitive stress. Typically, you’ll notice a dull or sharp pain on the inner edge of your shin, which might ease up after warming up, only to worsen if you keep running or push further. It’s usually not dangerous at first – more of an annoying signal from your body – but ignore it at your peril. If you keep running hard through the pain, it can progress to more serious bone stress, even leading to a stress fracture in the tibia. In short, shin splints are your body’s way of saying, “Something needs to change in your training or technique!”
So, why do runners get shin splints? In a nutshell, shin splints happen when your legs are overworked by repetitive activity. Often it’s due to training errors or biomechanical issues. Here are some of the most common mistakes and factors that contribute to shin splints:
- Too Much, Too Soon: Sudden increases in mileage, sprints, or hill workouts can overwhelm your shins. Gradually build your routine to avoid extra strain on muscles and bones.
- Overtraining & Lack of Rest: Running every day without rest can lead to overuse injuries like shin splints. Even elite runners rest to allow muscles and bones to recover. If new to running, avoid back-to-back days and cross-train.
- Worn-Out or Improper Shoes: Old or unsuitable shoes fail to support your feet, leading to more impact on your shins. Shoes should suit your foot type, and those with flat feet or high arches may need extra support.
- Poor Running Form: Over-striding and heavy heel striking can stress your shins. Land toward your mid foot with a quicker, shorter stride to reduce impact on your tibia.
- Hard Surfaces & Hills Too Early: Running on concrete or steep hills can increase stress on your shins, especially for beginners. Ease in with softer, flatter surfaces before tackling tough terrain.
- Skipping Strength & Mobility Work: Neglecting strength training or stretching can cause muscle imbalances, affecting form and adding stress to your shins. Work on hip, core, and ankle strength to avoid injury.
Do any of those mistakes sound familiar? Don’t worry – we’ve all been there. The key is that now that you know what causes shin splints, you can take action to fix it. Let’s move on to how you can prevent shin splints from derailing your training.
Practical Strategies to Prevent Shin Splints
Preventing shin splints isn’t rocket science – but it does require some patience and smart habits. Here are research-backed strategies and expert-approved tips to keep your shins happy:
- Build Up Gradually – Follow the 10% Rule: Increase mileage by no more than 10% per week to avoid sudden strain on your shins. Gradual progress helps strengthen muscles and bones safely.
- Wear the Right Shoes (and Replace Them When Needed): Choose shoes that match your foot type and offer proper support, especially for flat feet. Replace shoes after 300-500 miles to avoid worn-out cushioning.
- Strengthen Your Lower Body and Core: Strengthen calves, shins, hips, and core to absorb more impact and improve form. Exercises like calf raises, toe taps, and hip bridges protect your legs and prevent injury.
- Improve Your Running Form (Shorten Your Stride): Shorten your stride and increase your cadence (170-180 steps per minute) to reduce impact. A midfoot strike helps distribute force evenly, protecting your shins.
- Mix Up Your Training – Cross-Train and Rest: Add low-impact activities like cycling or swimming to give your shins a break. Ensure rest days to allow for recovery and prevent overuse injuries.
- Warm Up, Cool Down, and Stretch: Warm up with dynamic exercises to prepare muscles and reduce impact. Stretch calves and Achilles post-run to maintain flexibility and prevent tightness in your shins.
By implementing these strategies, you’ll significantly lower your risk of getting shin splints in the first place. But what if you’re already experiencing that familiar shin pain? In the next section, we’ll cover how to treat shin splints and bounce back quickly.
Treating Shin Splints and Recovering Faster
If you’re currently sidelined with shin splints (or starting to feel that shin soreness creeping in), don’t panic. Shin splints can be treated and you can come back strong – especially if you address it early. Here’s how to overcome shin splints and get back to running:
- Back Off and Rest (Don’t “Run Through It”): The key to healing shin splints is reducing the aggravating activity. Therefore, take a break from running or cut back for a while. Instead of pushing through the pain, switch to low-impact activities like cycling, swimming, or upper-body workouts to stay fit without stressing your shins. This way, you maintain fitness while allowing your legs time to heal.
- Ice and Ease the Inflammation: To begin with, ice your shins for 10-15 minutes a couple of times a day to reduce inflammation. Elevate your legs and, if appropriate, consider anti-inflammatory meds (with doctor approval). Moreover, compression sleeves can also help during activity, and gentle stretching of the calves and Achilles can relieve tension.
- Foam Roll and Massage: Foam rolling your calves and shin muscles can help release tightness and improve blood flow. Be sure to use a gentle rolling technique and focus on muscles next to the bone, rather than directly on it. Alternatively, massaging with your hands or a massage stick can also relieve pain and muscle knots. This combination of techniques can aid in both muscle recovery and pain reduction.
- Support Your Arches: If foot mechanics are contributing to shin splints, use arch support or orthotic insoles in your shoes. Avoid wearing flat, unsupportive shoes daily, as they can add strain to your shins. By using supportive footwear helps your feet recover and reduces pressure on your tibia.
- Rebuild Gradually and Check Your Form: Once the acute pain subsides, ease back into running with short, easy runs on soft surfaces. At this point, pay attention to your form, ensuring you apply preventive measures like proper shoes, shorter strides, and strength training. Remember, shin splints often signal issues with your training or biomechanics, so use this time to make adjustments and return cautiously.
Most importantly, don’t be afraid to seek professional help if your shin pain persists or if you’re not sure about the cause. A sports medicine professional can determine if it’s truly shin splints or something else like a stress fracture or compartment syndrome, and guide you through targeted rehab. Which brings us to our final (and possibly most impactful) tip…
Run Pain-Free with a Free Movement Assessment!
Shin splints and running pain can be frustrating, but you don’t have to figure it out alone. The fastest way to fix it? Get expert guidance.
At ADAPT Recharge, we offer a FREE 60-minute movement assessment using cutting-edge VALD Movement Screening to pinpoint imbalances, weaknesses, and movement issues causing your shin splints. Our sports medicine team will analyze your strength, flexibility, and running mechanics, giving you a personalized game plan to fix the root cause of your pain—so you can run stronger and injury-free.
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