Ever started a new running program or picked up your workouts — only to be hit with a sharp, nagging pain along your shins? Yep. That’s probably pesky shin splints.
It’s one of the most common complaints we see in active people, especially runners or anyone getting back into fitness after some time off. The good news is, shin splints are super treatable, and even better — they’re preventable with the right approach.
Let’s walk (or jog) through what causes shin splints, how to manage them, and what you can do to stop them coming back.
What Exactly Are Shin Splints?
Shin splints — also known as medial tibial stress syndrome — feel like a dull ache or sharp pain along the front or inside of your lower leg (your shinbone). It might show up during exercise, or linger afterward.
Some people describe it as:
- Tenderness or throbbing along the shin
- Pain that starts with activity and eases with rest
- A feeling of tightness in the lower leg muscles
They’re not usually serious, but if left untreated, they can turn into stress fractures — which take much longer to recover from.
What Causes Shin Splints?
In short: too much, too soon.
Shin splints happen when your lower legs are under more stress than they can handle — usually from a spike in training or poor biomechanics.
Common causes include:
- A sudden increase in running or jumping activity
- Training on hard surfaces (like concrete)
- Wearing unsupportive or worn-out shoes
- Flat feet or overpronation (your feet rolling in)
- Weak or tight calves and ankles
- Poor movement patterns or running technique
How Physio Can Help You Bounce Back Faster
This is where we come in.
At our clinic, we work with people of all fitness levels to help manage shin splints, relieve pain, and get them moving again — safely and confidently.
Here’s what we focus on:
- A full movement and gait assessment to find the root cause
- Manual therapy and massage to ease tight muscles
- Strengthening exercises for calves, feet, hips, and core
- Training advice so you’re not overloading too quickly
- Footwear or orthotic support if needed
Our goal is to not only treat your pain but to set you up for long-term results, so you can keep doing the activities you love — without setbacks.
How to Prevent Shin Splints from Coming Back
Once you’ve had shin splints, you’ll want to make sure they don’t come back. Prevention is key — and it’s easier than you might think.
Here are some tried-and-true tips:
- Take it slow
Don’t ramp up your workouts too fast. Increase your training load gradually — no more than 10% per week. - Strengthen your legs and feet
Target your calves, ankles, glutes, and core. Exercises like calf raises, toe taps, single-leg balance drills, and resistance band work go a long way. - Stretch regularly
Tight calves and hamstrings can contribute to shin pain. Keep those muscles loose with dynamic warm-ups and post-workout stretching. - Check your shoes
Worn-out or poorly fitting shoes can mess with your mechanics. Make sure you’ve got the right support for your foot type. - Mix up your surfaces
If possible, train on grass, tracks, or softer ground instead of concrete — it’s gentler on your joints and muscles. - Listen to your body
If something starts to hurt — don’t push through. Rest, ice, and get it checked early before it becomes a bigger issue.
Experiencing Shin Pain? Let’s Get You Sorted.
If you’re feeling that all-too-familiar shin pain when you walk, run, or train — let’s nip it in the bud.
Our physios are here to help you:
- Understand what’s causing your pain
- Treat it effectively (without needing to stop everything you love doing)
- Build a plan to prevent it from coming back
Whether you’re training for an event, just getting started, or somewhere in between — we’ll help you get back on track, pain-free!