Understanding Shin Splints
Shins splints is a common complaint among runners, especially new runners or those increasing their distance. It is frustrating to say the least. You finally have the motivation to either start running or push your training to the next level and suddenly you are sidelined by a sharp, aching pain down the front of your leg. As a sports massage therapist, I see the disappointment in runners faces when they come in looking for answers and relief.
But what causes this pain in the first place. Shin Splints (Medial Tibial Stress Syndrome) generally raises its ugly head when the muscles and tissues around the shinbone become overloaded. The repetitive impact of running, especially on hard surfaces or with sudden increases in mileage, can irritate the connective tissue where the muscles attach to the tibia. Over time, that irritation turns into inflammation and pain that worsens the longer you run. Most runners don’t like to hear that the best course of action initially, when faced with this pain, is to reduce the load and rest. A four letter word that runners dread to hear. But a short rest is better than pushing through and risking a stress fracture and a much longer spell off from running. As I always preach, niggles are a little warning to be careful and take measures to prevent bigger problems from occurring.
Causes of Shin Splints
A little bit of anatomy. Your shinbone (tibia) has several muscles attached to it, mainly the tibialis anterior, tibialis posterior, and soleus. These muscles work to stabilize your foot and control each landing when you run.
When they become overloaded they pull on the lining of the bone (the periosteum). That pulling creates irritation and pain along the shin and hey presto, shin splints.
So what causes overloading:
- Increasing mileage or intensity too quickly. New runners are especially susceptible to shin splints because they’re suddenly asking their lower leg muscles to handle much more load than they’re used to. That’s why it’s so important to build up your running gradually. Going from zero to long distances too quickly is something your body won’t thank you for. The same rule applies when increasing your weekly mileage or long-run distance, follow the general guideline of adding no more than about 10% at a time. This slow, steady progression gives your muscles, bones, and connective tissues time to adapt and grow stronger, reducing your risk of overuse injuries like shin splints.
- Foot Mechanics is another factor. Overpronation or flat feet adds to the load on these muscles. Weakness in the small muscles of the foot is known to cause issues in the lower leg. Strengthening these muscles will help take the pressure off the tibialis anterior and improve foot mechanics.
- Tight calf muscles can also contribute to shin pain because they act as opposing muscles to the ones at the front of the lower leg. When the calves are tight, they restrict ankle movement and force the tibialis anterior to work harder during each stride. Many runners report tight calf muscles prior to experiencing shin splints. Regularly stretching and releasing the calf muscles helps restore balance allowing both muscle groups to work together more efficiently and reducing the risk of shin splints.
- Another factor is inappropriate foot wear. Shoes that offer poor support or are too rigid/inflexible will impact your gait. The shin muscles then compensate for this lack of support and become overworked. And if you’re a flip-flop queen, it’s time to ditch them. Flip-flops might feel comfortable and easy to wear, but they’re one of the worst things you can put on your feet. They offer no arch or heel support, and your toes have to grip with every step just to keep them on. That constant tension travels up through the feet and shins, overloading the tibialis anterior and other stabilising muscles. Keep them for the beach or pool only!
- Muscle imbalances further up the chain is another factor. The glutes and hamstrings are two of the most powerful muscle groups in the leg. The glutes are responsible for stabilising the pelvis, extending the hip, and controlling leg alignment during running. The hamstrings work alongside the glutes to extend the hip and flex the knee, helping to propel you forward with each stride.
When these larger muscles are weak or not activating properly, smaller muscles in the lower leg, like the tibialis anterior and calves, often take on extra work to maintain stability and control. This imbalance increases the load on the shins, which can eventually lead to pain or injury. Strengthening the glutes and hamstrings improves running efficiency, reduces excessive strain on the lower legs, and supports better overall movement mechanics.
- The running surface also plays a big role in how your lower legs handle impact. Consistently running on hard surfaces like concrete increases the amount of force your shins must absorb with every step. On the other hand, suddenly switching from a hard surface to a softer one, such as grass or sand, can also aggravate the shins because your muscles have to adjust to the new level of stability and resistance. Both scenarios place extra stress on the lower leg muscles and connective tissues. Gradually introducing new surfaces and varying your training terrain can help your body adapt and reduce the risk of shin pain.
Treating Shin Splints
The First Niggle: The time to act is when the first niggle appears. Early action can prevent a minor irritation from turning into a full-blown injury. Start by gently stretching the calves and front of the shins(see below: Phase 1) to release tension in the lower leg. Apply ice for 10 to 15 minutes after running to reduce inflammation and calm any soreness. (This type of ice pack work great for Shins). Check for worn-out cushioning or shoes that may no longer suit your running style. Also, pay attention to the surfaces you’re training on. Addressing these factors early gives your legs the best chance to recover quickly and get you back to running comfortably. Book a sports massage appointment!- Too Sore to run: If your shins are too sore to run, it’s important to listen to your body and take a break. Follow the advice above, stretch regularly, use ice to ease inflammation, and review your shoes and training surfaces, but give your legs time to recover. Rest doesn’t mean doing nothing; you can still stay active with low-impact options like cycling, swimming, or using the elliptical. A few days or even a week of rest can make a big difference and prevent the problem from becoming more serious.
- Focus on Stretching: continue with gentle stretching and foam rolling if pain allows. Use the foam roller on shins, hamstrings and calves for 1-3 mins. Stretch the shin muscles by sitting on a chair, or on the floor, with legs outstretching in front of you. Point the toes towards you and then away. You should feel a stretch along the front of the lower leg. Repeat this for 20 seconds up to 60 seconds.
- Compression Sleeves can be worn when running to provide support and ease discomfort. They work by improving the circulation which can help reduce inflammation. But don’t neglect stretching and strengthening work to fix the underlying issues.
Rehab for Shin Splints
Shin Splint Rehab Sequence: complete 3-4 times per week
1. Gentle Mobility and Stretching (Phase 1: to relieve tension and reduce discomfort during the acute stage).
- Calf Stretch (Gastrocnemius):
Stand facing a wall, back leg straight, heel on the floor. Hold for 30 seconds, repeat 3 times per side. - Soleus Stretch (Bent Knee Calf Stretch):
Same position, but bend the back knee slightly to target the deeper calf. Hold 30 seconds, repeat 3 times per side. - Anterior Tibialis Stretch:
Sit on your shins with toes pointed back (or gently press the tops of the feet toward the floor while seated). Hold 20–30 seconds, repeat 2–3 times. - Ankle Circles:
Sit or lie down and slowly trace circles with your foot. Do 2 rounds per side to maintain ankle mobility. (Move to the next phase when pain has reduced to mild or less and you can walk normally with no limp.)
2. Activation and Early Strength (Phase 2: Gently re-engage the muscles once pain eases)
- Tibialis Raises:
Stand with your back against a wall, heels a few inches away, and lift your toes toward your shins. Lower slowly.
3 sets of 15 reps. - Heel Walks:
Walk on your heels for 30 seconds, rest, repeat 3 times. Build up to 2 mins heel walking. - Toe Curls (Towel Scrunches):
Sit with your feet flat on a towel and scrunch it toward you with your toes.
2 sets of 15 reps per foot. (Move to phase 3 when you can jog lightly with little discomfort and shin is not tender when pressing along it)
3. Strength and Stability (Phase 3: strengthening lower leg and improve balance and shock absorption capacity)
- Calf Raises:
Stand on both feet or one foot and raise your heels slowly, then lower with control.
3 sets of 15 reps (progress to single-leg when pain-free). - Single-Leg Balance (on firm or balance board):
Stand on one leg for 30 seconds, repeat 3 times per side. Add movement (reach forward, side, up) as balance improves. - Glute Bridges:
Lie on your back, knees bent, lift your hips until your body forms a straight line from shoulders to knees.
3 sets of 12-15 reps. - Introduce running up to 20-30 minutes, gradually increase if pain free.
Prevention is better than Cure
Shin splints can be very painful and very frustrating, but they’re also one of the most manageable running injuries when caught early. The key is to listen to your body, ease off when pain appears and take measures to prevent worsening. Untreated shin splints will result in a stress fracture – don’t let it get that far.
Ensure you stretch consistently, dust off the foam roller, and add strength work to your running routine. Even a 20 minute body weight routine, 3 days per week will make a huge difference in your running efficiency and injury prevention strategy. Book in for a sports massage every few weeks to ease out any building tension in the muscles. Keep a check on your running shoes and your running surfaces.
And remember- Ditch the flip-flops!
If you’re working through shin splints or want to build strength and confidence in your running, join us at the Achieve Running Club. You’ll get structured training, expert guidance, and a supportive community that helps you train smarter, stay injury-free, and reach your goals with confidence.
Check out our other blog posts for more running related advice and training tips.
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