Runner’s Guide to Shin Splints
Shin splints—medically known as medial tibial stress syndrome (MTSS)—are among the most common overuse injuries for runners. But they’re not exclusive to running. You’ll also see them in athletes from basketball, tennis, dance, and even military training.
Whether you're a beginner logging your first miles or a seasoned marathoner ramping up your weekly mileage, that dull ache or sharp sting along the inside of your shin can stop you in your tracks and throw off your training cycle.
The good news? Shin splints are highly treatable—and often preventable—with the right rehab strategies and training approach. In this guide, we’ll walk through how to recover from shin splints and come back stronger, from understanding the root cause to rebuilding resilience in your lower leg.
What Are Shin Splints and What Causes Them?
Shin splints occur due to repetitive stress on the tibia (shinbone) and its surrounding connective tissues, leading to inflammation and discomfort. While MTSS is the leading cause, it’s essential to rule out other conditions that can mimic similar symptoms, like:
Stress fractures
Chronic exertional compartment syndrome
Tibialis anterior tendinopathy
Common Contributing Factors to Shin Splints:
A sudden increase in running volume or intensity
Poor or worn-out running shoes
Running on hard surfaces (like pavement) or uneven terrain
Biomechanical issues like overpronation or hip weakness
Muscle imbalances in the calves and anterior tibialis
Inadequate recovery between training sessions
What Do Shin Splints Feel Like?
Pain from shin splints usually shows up in the lower third of your inner shin, either as tenderness to the touch or a dull, aching pain during walking or running.
In the early stages, the pain might ease as you warm up. But as the condition worsens, it can linger throughout your workout and into rest periods. Ignoring it can lead to longer recovery time—or worse, a stress fracture.
Phase 1: Modify Activity and Manage Pain
The first step in shin splint recovery is reducing inflammation while protecting the irritated tissues. Here’s how to manage this phase:
Load Management:
Reduce running volume or switch to low-impact cardio like swimming, cycling, or elliptical workouts.
If even walking aggravates your pain, reduce loading by 50% and prioritize pain-free movement.
Cross-training helps maintain aerobic fitness without stressing your shins.
Soft Tissue Work:
Foam roll your calves and surrounding muscle groups daily.
Incorporate light massage to the tibialis anterior, posterior tibialis, and gastrocnemius-soleus complex.
Footwear Audit:
Replace running shoes every 250–500 miles.
Check for worn soles or collapsed cushioning.
Consider orthotics or arch supports if you have flat feet or overpronation.
Phase 2: Restore Ankle Mobility and Calf Strength
Once the pain subsides, it's time to rebuild the foundations—mobility and muscle control.
Improve Ankle and Hip Mobility:
Limited dorsiflexion can overload the shin during push-off.
Address hip mobility to reduce downstream strain.
Key Stretches:
Dynamic calf stretch
Hip flexor + quad stretch
Strengthen Calves and Shins:
Strength and control in the lower leg are crucial for preventing recurrence.
Recommended Exercises:
Resisted tibialis and hip flexor marches
Eccentric heel raises
Posterior tibialis heel raises → Watch Demo
Phase 3: Build Hip and Core Strength
Shin splints often originate “upstream.” Weak hips and poor core stability can change running mechanics, increasing shin stress.
Add Functional Strength:
Strengthening hips and the core helps manage loading and improve alignment while running.
Try These Exercises:
Split squats → Watch Demo
Elevated lunges → Watch Demo
Single-leg RDLs → Watch Demo
Planks with hip extension → Watch Demo
Side plank with clam → Watch Demo
Pro Tip: Strength train 2–3 times a week for long-term results and injury prevention.
Phase 4: Improve Your Running Form
Once you're strong and pain-free, it's time to work on your running mechanics.
Gait Retraining:
Increase your cadence to reduce impact. Aim for 170–180 steps per minute.
Try running to music tracks with that same BPM to naturally match your stride.
Work with a physical therapist to analyze and optimize your gait—especially if you’re prone to overstriding or excessive heel striking.
Phase 5: Smart Return-to-Run Progression
Getting back into running too quickly is the most common reason for reinjury. Follow a structured return-to-run plan:
Follow the 10% Rule: Don’t increase your weekly mileage by more than 10%.
If symptoms return? Back off 1–2 stages and reassess.
Long-Term Tips to Prevent Shin Splints
Staying ahead of shin splints means staying proactive. Here’s how:
Warm up and cool down before and after every run
Add strength training for hips, core, and ankles 2–3x per week
Switch up terrain and shoes regularly
Don’t ignore early signs of shin pain—act early
Prioritize recovery after long runs and high-intensity efforts
Refuel with protein within 30 minutes post-run to aid muscle repair
Final Thoughts: Train Smart, Run Strong
Shin splints are frustrating, no doubt. But with the right approach, they don’t have to sideline your goals.
At Athletic Edge Physical Therapy in San Diego, we help runners recover faster, train smarter, and come back stronger than before—often returning to sport 50% faster than traditional care.
Need help with shin splints or a return-to-run plan?
📞 Call or text us at (858) 371-2575
📩 Or contact us here to get started.
Let’s strengthen your stride—one step at a time.
