Shin splints have a way of turning up right when your training is finally going well. That nagging ache along the inside of your shin, also known as medial tibial stress syndrome, is one of the most common complaints we see in runners, dancers and anyone who has recently upped their mileage. The good news is that shin splints are usually manageable, and in many cases you can keep moving while they settle. Stick around for the load rules near the end, they are the part most people wish they had known sooner.
So what are shin splints, really?
Shin splints is an umbrella term for exercise-related pain along the shinbone, or tibia. The most common version is medial tibial stress syndrome, where the pain spreads along the lower inside edge of the shin, often over a hand-span or more rather than one sharp spot. It tends to be sore at the start of a run, may warm up and ease for a while, then grumble again afterwards. What is actually going on is a load story: the bone and the soft tissues that attach to it, including the calf muscles, are being asked to handle more than they have adapted to yet.
Why they happen (usually a case of too much, too soon)
The classic trigger is a spike in training. A jump in weekly kilometres, a sudden block of hill sprints, a new season on hard courts, or swapping soft trails for concrete can all tip the balance. Other things stack the odds: worn-out shoes, limited ankle movement, a foot that rolls in more than average, calf muscles that tire quickly, and a history of shin splints in the past. None of these are character flaws. They are simply signs that the tissue needs a smarter loading plan, not a punishing one.
The one thing worth ruling out
Most shin pain is grumbly rather than sinister, but there is one pattern worth taking seriously. If the pain narrows to a single, pinpoint spot on the bone, keeps getting worse, wakes you at night, or hurts even when you are resting, it is worth getting checked for a tibial stress fracture. Pain that spreads along the shin and eases with rest is far more typical of shin splints. When in doubt, a quick assessment can tell the two apart and save you weeks of guessing.
Can you keep training? Often, yes, if you are clever about it
Complete rest is rarely the answer, and it is not much fun either. The modern approach is relative rest: dialling the aggravating load down rather than off. That might mean shorter, flatter, softer runs, more days between sessions, and topping up your fitness with low-impact options like swimming, cycling or aqua jogging. A simple guide many people find useful is to keep any pain at a low, tolerable level during activity and settling by the next morning. If it flares higher than that or lingers into the following day, the load was a touch too much and can be trimmed.
Building shins that cope
The longer-term answer is capacity. Progressive calf and foot strengthening gives the lower leg more to work with, and building your running volume gradually, rather than in one enthusiastic leap, lets the bone adapt. Small tweaks to running technique, such as a slightly quicker and shorter stride, can ease the load on the shins for some people. Reasonable footwear that suits your foot and gets replaced when it is worn out helps too. None of this is glamorous, but it is what turns a recurring niggle into a rare visitor.
If shin splints keep interrupting your training, or you are not sure whether it is safe to run through, have a chat with our team. We can assess what is driving your shin pain and build a personalised plan to get you back to full training. Call or book online to make an appointment.
Information provided here (including text, graphics, images, outbound links, and other material) is for informational purposes only. It is general in nature and is not to be used or considered as a substitute for personalised professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified allied health provider regarding any symptoms, medical conditions, or treatments and before undertaking any new health care regimen.
