Running and Shin Splints

Running and Shin Splints: How to Prevent and Treat This Common Injury

For runners, shin splints are a frequent and frustrating injury. Characterized by pain along the shinbone (tibia), shin splints can derail training and make even short runs uncomfortable. Understanding what causes shin splints and how to prevent and treat them can help runners stay on track and avoid long-term complications.

What Are Shin Splints?

Shin splints, or medial tibial stress syndrome, occur when the muscles, tendons, and bone tissue around the shinbone become inflamed. This condition is common among runners, dancers, and athletes who engage in repetitive high-impact activities. Symptoms include:

• Dull, aching pain along the front or inside of the shin

• Tenderness or swelling in the lower leg

• Increased pain during or after running

Common Causes of Shin Splints

Shin splints typically develop due to excessive stress on the lower legs. Contributing factors include:

• Sudden Increase in Training Intensity: Rapidly increasing mileage or intensity without proper adaptation

• Improper Footwear: Worn-out or unsupportive shoes can fail to absorb impact properly

• Running on Hard or Uneven Surfaces: Concrete, asphalt, or hilly terrain can increase strain on the lower legs

• Poor Running Mechanics: Overpronation (excessive inward foot rolling) or a high-impact running style can contribute to shin splints

• Weak Lower Leg Muscles: Insufficient strength in the calf and shin muscles can lead to overuse injuries

How to Prevent Shin Splints

Preventing shin splints requires a combination of proper training, footwear, and strengthening exercises. Here are some key strategies:

1. Gradual Progression

• Increase mileage and intensity slowly, following the 10% rule (no more than a 10% increase per week).

• Incorporate rest days to allow proper recovery.

2. Wear Supportive Shoes

• Choose running shoes that provide adequate arch support and cushioning.

• Replace shoes every 300–500 miles to maintain support and shock absorption.

3. Strengthen the Lower Legs

• Perform exercises such as calf raises, toe taps, and resistance band work to build shin and calf strength.

• Incorporate balance exercises to improve stability and reduce strain.

4. Improve Running Form

• Maintain a midfoot strike to reduce impact forces.

• Keep strides short and increase cadence to minimize stress on the lower legs.

5. Stretch and Warm Up Properly

• Stretch the calves, Achilles tendon, and shin muscles before and after running.

• Use dynamic warm-ups such as high knees and ankle rolls to prepare the muscles for movement.

How to Treat Shin Splints

If shin splints develop, it’s essential to address them early to prevent worsening pain. Effective treatment options include:

Rest and Recovery

• Reduce running volume or switch to low-impact activities like swimming or cycling.

• Gradually return to running once pain subsides.

Ice and Compression

• Apply ice packs to the shin for 15–20 minutes after activity to reduce inflammation.

• Use compression sleeves to support the lower leg and improve circulation.

Physical Therapy

• A physical therapist can assess running mechanics and provide targeted exercises to strengthen muscles and correct imbalances.

• Manual therapy techniques, such as massage or soft tissue mobilization, can help relieve tension and improve mobility.

Keep Running Pain-Free

Shin splints can be a temporary setback, but with the right prevention and treatment strategies, you can stay on track with your running goals. If shin pain persists, seeking professional guidance from a physical therapist can help you recover faster and prevent future injuries.

-Dr.Lilly Koh, PT, DPT, OCS, CSCS