Shin Splints in Runners: Causes, Prevention, and Best Exercises for Recovery

When Shin Pain Slows You Down, Here’s How to Get Back on Track

 You lace up your shoes for a run, but after 10 minutes your shins start burning. It feels like someone is drilling into your lower legs. You try to push through—but it only gets worse.

 At Exercise Matters, we help runners recover from shin splints by identifying the cause, correcting technique, and prescribing evidence-based exercises. Here's how to beat shin splints and return to running pain-free.

What Are Shin Splints?

"Shin splints" is a common term for medial tibial stress syndrome (MTSS). It refers to pain along the inner edge of the shin bone, usually due to repetitive stress from running or jumping.

Common Causes:

• Sudden increase in running volume or intensity

• Poor footwear or worn-out shoes

• Running on hard or sloped surfaces

• Weakness in foot and hip stabilisers

• Poor running biomechanics (e.g. overstriding)

Evidence: A 2020 review in the British Journal of Sports Medicine found MTSS is one of the top five injuries in distance runners, especially those with sudden training spikes or previous injury history.

Symptoms of Shin Splints

• Dull, aching pain along the lower inside shin (tibia)

• Pain during or after running

• Tenderness to touch

• Often bilateral (both legs), especially in early stages

• Pain improves with rest but returns with activity

How to Prevent Shin Splints

• Increase running load by no more than 10% per week

• Replace shoes every 500–700 km

• Cross-train with low-impact activities like cycling or swimming

• Include strength training 2–3 times per week

• Warm up properly and run with good technique

The Best Exercises for Shin Splint Recovery

1. Toe Taps (Tibialis Anterior Activation)

Why it helps: Strengthens the muscle on the front of your shin that absorbs impact.

• Sit in a chair with feet flat

• Rapidly tap toes up and down for 30 seconds

• Repeat 2–3 rounds

2. Heel Walking

Why it helps: Activates ankle dorsiflexors, improving muscle endurance.

• Walk on your heels for 20–30 seconds

• Rest and repeat for 3 sets

3. Calf Raises

Why it helps: Strengthens calves and Achilles, reducing tibial load.

• Stand with feet hip-width apart

• Rise up onto your toes, then lower slowly

• Perform 2–3 sets of 10–15 reps

4. Single Leg Glute Bridge

Why it helps: Builds hip stability and improves running mechanics.

• Lie on your back with one leg extended

• Push through the heel of the bent leg to lift hips

• Hold for 3 seconds. Repeat 8–10 reps per leg

5. Foam Rolling (Calves and Soleus)

Why it helps: Improves tissue mobility and reduces muscle tension

• Roll each lower leg for 60 seconds, 1–2 times per day

Case Study: Jake, 29, Recreational Runner with Shin Splints

Jake was training for a half-marathon and increased his weekly volume too quickly. He developed bilateral shin pain and could no longer complete his long runs.

Our program included:

• 2-week running rest with cross-training

• Tibialis anterior and calf strengthening

• Gait retraining to reduce heel strike force

• Return-to-run protocol over 4 weeks

Outcome: Pain-free running by week 6. Jake completed his race 8 weeks later with no recurrence.

Frequently Asked Questions

1. Should I keep running with shin splints?

Not if pain increases with activity. Low-impact cross-training can maintain fitness while healing.

2. How long does it take to recover?

Most runners recover in 4–8 weeks with appropriate rehab and load management.

3. Do orthotics help?

They can—especially in runners with flat feet or overpronation. We assess gait to determine if orthotic support is needed.

4. Are shin splints the same as a stress fracture?

No. A stress fracture produces sharp, localised pain and may require imaging. If pain persists despite rest, seek professional assessment.

Take the First Step Toward Pain-Free Running

Shin splints can derail your training—but with the right plan, they’re highly treatable. Our team at Exercise Matters will help you build strength, improve form, and return to running stronger than before.

📞 Book a running assessment at (07) 5448 3532 🌐 www.exercisematters.healthcare

References:

• Winters M et al. (2020). Risk factors for MTSS in runners: A systematic review. Br J Sports Med.

• Galbraith RM, Lavallee ME. (2009). Medial tibial stress syndrome: conservative treatment options. Curr Rev Musculoskelet Med.

• Moen MH et al. (2012). The efficacy of exercise therapy in the treatment of MTSS: A randomized trial. Am J Sports Med.