Recovery

Shin splints: why your shins hurt and how to get back to running

Shin pain after running is usually an overload problem, not bad luck. How to calm it down, what to change in your training, and when it could be a stress fracture.

Shin splints (medial tibial stress syndrome) is pain along the inner edge of the shin bone that appears when running or jumping volume increases faster than the bone and the muscles around it can adapt. It usually settles with a few weeks of reduced impact, a gradual return to running and strengthening of the calves. Sharp pain in one small spot, pain at rest or at night needs a medical check for a stress fracture.

Typical causes

• Sudden increase in volume: more kilometres, more sessions or more jumping in a short time.


• Hard surfaces and new terrain: switching from trails to asphalt, or to a track.


• Weak calves: the calf and soleus muscles absorb a large part of each landing.


• Overstriding: landing with the foot far in front of the body increases braking forces.


• Worn-out or very different shoes.


• Low energy intake: chronic under-eating weakens bone adaptation, especially in women.

What to do now

• Reduce running and jumping to a level that causes no more than mild discomfort (up to 3 out of 10) that fades by the next morning.


• Keep fitness with cycling, swimming, the elliptical or the rowing machine.


• Use ice or a cold pack for 10–15 minutes if it helps with pain.


• Do not run through pain that keeps getting worse during the session.

Strengthening

Two to three times a week:

• Standing calf raises: 3 × 15–20, progressing to single-leg


• Seated calf raises (soleus): 3 × 15–20


• Tibialis raises against a wall: 2–3 × 15–20


• Single-leg balance: 3 × 30 seconds per leg

Returning to running

• Start when brisk walking and hopping on the spot are pain-free.


• Use run–walk intervals, for example 1 minute running and 1 minute walking, 6–10 times.


• Run every other day and add about 10 % per week if there is no pain the next morning.


• Increase your cadence slightly (5–10 %) to shorten the stride and land closer to the body.

When to see a doctor

• Pain in one small spot that hurts when pressed with a finger


• Pain at rest, at night or when walking


• Swelling, or no improvement after two to three weeks of reduced load

FAQ

Do I need special shoes?
Shoes matter less than load management. Replace worn-out pairs and avoid sudden changes of model.

Can I lift weights with shin splints?
Yes. Upper-body work and most leg exercises without impact are fine and often help.

How long does it take?
Mild cases often settle in two to six weeks with a sensible return plan.

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