Why Runners Get Shin Splints and How To Avoid Them
Shin splints are two words that every runner dreads. Whether you’re dealing with recurring shin pain or want to know how to avoid them, learn common causes of shin splints, recognizing early symptoms, and tips to help you run pain-free in this blog post.
What Are Shin Splints?
Shin splints, officially known as medial tibial stress syndrome is pain felt along the front or inner edge of your shinbone (the tibia). This condition is common among runners, military recruits, and anyone who participates in high-impact activities. The pain typically stems from inflammation around the tibia, often caused by repetitive stress. While shin splints are not considered serious, ignoring them can lead to more severe injuries like stress fractures.
Overtraining
Sudden increases in mileage or intensity puts excessive stress on the shinbone and surrounding muscles. For example, it’s common for runners training for their first long-distance race to develop shin splints if they go from running 10 miles a week to 30 miles overnight.
How To Avoid It
Stick to the 10% Rule which means, increase your weekly mileage by no more than 10% at a time. This gives your muscles, bones, and tendons time to adapt to the new exercise load.
Improper Footwear
Running in worn-out shoes or footwear that doesn’t suit your foot type is another major cause of shin splints. Old shoes lose cushioning and support, which can force your feet and legs to absorb more shock. Also, wearing the wrong type of shoes for your gait pattern—like neutral shoes for overpronators—can lead to biomechanical stress. Overpronators are individuals whose feet excessively roll inward (pronate) during walking or running and are at an increased risk for shin splints.
How To Avoid It
Replace your running shoes every 300–500 miles. If you’re wondering what are the best running shoes, many stores offer gait analysis to match you with the right footwear.
Weak Or Tight Muscles
Weak muscles in the lower legs can lead to improper shock absorption, increasing stress on the shins. For example, weak calves or tight Achilles tendons fail to absorb impact forces effectively, shifting the burden to your shin.
How To Avoid It
Add strength training exercises to your routine, targeting your calves, shins, and core. Stretch regularly, especially your calves and hamstrings. Foam rolling can also help loosen tight muscles.
Poor Running Form
Overstriding, excessive pronation (foot rolling inward), or running with stiff legs can increase stress on your lower legs, causing shin splints. For example, overstriding creates greater impact forces with every step, while excessive heel striking can magnify the strain on your shin bones.
How To Avoid It
Keep your strides short and quick. Aim for a cadence of 170–180 steps per minute and land with your foot under your body, not far out in front. If your cadence is closer to 150-160, focus on increasing your cadence gradually–going to 165 for a week or two, then to 170.
Hard Or Uneven Running Surfaces
Running on concrete, uneven terrain, or sloped surfaces can put additional strain on the shins.
How To Avoid It
Opt for softer surfaces like dirt trails, grass, or rubberized tracks when possible. Incorporate hill training sparingly and gradually, as downhill running places extra stress on your shins.
How To Treat Shin Splints
If you’re already dealing with shin splints, here’s how to manage the pain and recover faster.
- Rest and Ice⎯Give your legs a break! Reduce your running intensity or take a few rest days to allow your shins to heal. According to the Mayo Clinic, “apply ice packs to the affected shin for 15 to 20 minutes at a time, four to eight times a day for several days. To protect your skin, wrap the ice packs in a thin towel.”
- Compression and Elevation⎯Wearing compression sleeves or socks can help improve blood flow to your lower legs, speeding up recovery. Elevating your legs can further reduce swelling and discomfort.
- Cross-Training⎯Don’t ditch exercise altogether during recovery. Switch to low-impact activities like swimming, cycling, or using an elliptical machine to maintain fitness without straining your shins.
Long-Term Prevention Of Chronic Shin Splints
Chronic shin splints can be a persistent issue if not properly managed. Long-term prevention requires a combination of proper training techniques, muscle strengthening, and recovery strategies. Here’s how you can keep shin splints at bay:
- Warm Up Properly⎯Start every run by warming-up to get your muscles ready for your run.
- Strengthen Your Lower Legs⎯Strength training isn’t just for bodybuilders—it’s should be part of every runner’s routine. Incorporate exercises like calf raises, toe taps, and lateral band walks into your weekly routine.
- Don’t Overdo It⎯Avoid the temptation to push through pain or skip rest days. Stick to a structured training plan that includes easy days and recovery.
- Mix Up Your Workouts⎯Prevent overuse injuries by varying your training. Combine running with activities like yoga, pilates, or cross-training.
- Listen To Your Body⎯ Shin pain is your body’s way of telling you something’s wrong. Don’t ignore early-warning signs—address minor issues before they turn into major injuries.
Run Without Pain
Getting shin splints doesn’t mean you have to hang up your running shoes for good. By understanding the causes, making smart training decisions, and incorporating preventative measures into your routine, you’ll be a stronger runner and keep injuries at bay.
If you need help optimizing your training plan or are looking for a running group to join, check out Unstill Life’s weekly group and join a community of like-minded people!
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