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

You lace up your shoes for a run, but after just 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). This condition refers to pain along the inner edge of the shin bone. It typically arises due to repetitive stress from running or jumping.

Common Causes:

• Sudden increases in running volume or intensity.

• Poor footwear or worn-out shoes.

• Running on hard or sloped surfaces.

• Weakness in foot and hip stabilizers.

• Poor running biomechanics, such as overstriding.

  
  

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

Symptoms of Shin Splints

Recognizing the symptoms early can help you address the issue. Common signs include:

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

• Pain during or after running.

• Tenderness to touch.

• Symptoms often affect both legs, especially in early stages.

• Pain improves with rest but returns with activity.

  
  

How to Prevent Shin Splints

Preventive measures are essential for runners. Consider the following strategies:

• Increase your weekly running load by no more than 10%.

• Replace your shoes every 500-700 km.

• Cross-train with low-impact activities such as cycling or swimming.

• Include strength training 2–3 times per week.

• Always warm up properly and ensure you run with good technique.

  
  

The Best Exercises for Shin Splint Recovery

1. Toe Taps (Tibialis Anterior Activation)

Why It Helps: This exercise strengthens the muscle at the front of your shin, which helps absorb impact.

• Sit in a chair with your feet flat on the ground.

• Rapidly tap your toes up and down for 30 seconds.

• Repeat for 2–3 rounds.

  
  

2. Heel Walking

Why It Helps: Heel walking activates your 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: This exercise strengthens your calves and Achilles tendon, reducing load on your tibia.

• Stand with your feet hip-width apart.

• Rise up onto your toes, then lower slowly.

• Perform 2–3 sets of 10–15 repetitions.

  
  

4. Single Leg Glute Bridge

Why It Helps: This exercise 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 your hips.

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

  
  

5. Foam Rolling (Calves and Soleus)

Why It Helps: Foam rolling 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. As a result, he developed bilateral shin pain and could no longer complete his long runs.

Our program for Jake included:

• A 2-week running rest period with cross-training.

• Strengthening exercises for the tibialis anterior and calves.

• Gait retraining to reduce heel strike force.

• A return-to-run protocol over 4 weeks.

  
  

Outcome: Jake was back to pain-free running by week six. He completed his race eight weeks later with no recurrence of pain.

Frequently Asked Questions

1. Should I keep running with shin splints?

No. You should avoid running if pain increases with activity. Low-impact cross-training can help maintain fitness while you heal.

2. How long does it take to recover?

Most runners recover in 4-8 weeks with appropriate rehabilitation and load management.

3. Do orthotics help?

They can be beneficial, especially for runners with flat feet or overpronation. We assess your gait to determine if orthotic support is needed.

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

No, they are not the same. A stress fracture produces sharp, localized 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. However, with the right plan, they are highly treatable. Our team at Exercise Matters will help you build strength, improve your form, and return to running stronger than before.

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

Conclusion: A Path Back to Running

Don't let shin splints keep you from enjoying your runs. With proper care and exercises, you can mitigate pain and prevent future injuries. Start your journey to recovery today and achieve your running goals!

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.