If you’ve ever dealt with shin splints, you know how frustrating they can be. One day, your training is going great. The next, every step sends a sharp pain through your lower legs. Shin splints are one of the most common running injuries, and they can sideline you if you don’t address the root cause.
I see this a lot with runners who are pushing themselves hard but haven’t built the strength, mobility, or training structure to support that effort. The good news? You don’t have to keep dealing with shin splints. Once you understand what’s causing them, you can take steps to prevent them from coming back.
What Are Shin Splints?
Shin splints, or medial tibial stress syndrome, happen when the muscles and connective tissues around your shinbone become irritated from too much stress. It’s usually a sign that your body isn’t keeping up with your training load.
If you ignore them, the pain can get worse and even turn into a stress fracture. That’s why it’s important to listen to your body and make adjustments before it reaches that point.
What Causes Shin Splints?
There are a few common reasons why runners experience shin splints. If you’re struggling with them, chances are one (or more) of these is at play.
1. Too Much, Too Soon
Your body adapts to training gradually. If you increase your mileage, intensity, or frequency too quickly, your muscles and bones don’t have enough time to recover and strengthen. This overload leads to inflammation and pain.
2. Running in the Wrong Shoes
Worn-out or unsupportive shoes can make a big difference in how your legs absorb impact. If your shoes don’t match your foot type or running style, they might be forcing your body into inefficient movement patterns that stress your shins.
3. Running on Hard or Uneven Surfaces
If most of your runs are on concrete, you’re putting a lot of repetitive stress on your bones and joints. Uneven terrain, like trails or slanted roads, can also throw off your stride and create imbalances that contribute to shin pain.
4. Weak or Tight Muscles
Shin splints aren’t just about your shins. Weak calves, glutes, and core muscles can force your lower legs to take on more impact than they should. Tight calves or Achilles tendons also limit your range of motion, increasing strain on the tibia.
5. Poor Running Form
Overstriding, landing too hard, or excessive inward foot rolling (overpronation) can all contribute to shin splints. Small tweaks to your running mechanics can make a big difference in how much stress your shins take with each step.
How to Prevent Shin Splints
The key to avoiding shin splints is balancing your training with proper recovery, strength work, and smart running habits. Here’s where to start:
- Gradually increase mileage and intensity rather than making big jumps in your training load. A good rule of thumb is no more than a 10% increase per week.
- Strengthen your lower legs, glutes, and core to help absorb impact and keep your form solid as you run.
- Check your shoes and replace them if they’re worn out or not providing the support you need. If you’re not sure what’s best for you, getting a professional shoe fitting can help.
- Vary your surfaces to reduce repetitive impact. If possible, mix in softer surfaces like grass, dirt trails, or a track.
- Stretch and foam roll regularly to keep your muscles loose and prevent tightness from altering your movement patterns.
Ready to Train Smarter?
Shin splints are a signal that something in your training isn’t working for your body. If you’re tired of dealing with nagging injuries, I can help. Whether it’s adjusting your training plan, refining your running form, or building the strength you need to run pain-free, I work with runners to keep them strong, healthy, and performing at their best.
Want to work together? Let’s get you running without pain. Reach out today and let’s build a plan that actually works for you.