How to Identify, Prevent, and Recover From This Common Pain
If you’re new to running, there’s a good chance you’ve already heard of—or experienced—the dreaded shin splints. They can be painful, frustrating, and discouraging. In fact, shin splints are one of the most common reasons new runners quit before they really get started. But here’s the good news: they’re preventable and treatable!
What Are Shin Splints?
Shin splints, also known as medial tibial stress syndrome, refer to pain felt along the shinbone (tibia), typically in the lower leg between the knee and ankle. This pain often shows up during or after running, especially if you’re just starting out or increasing your mileage too quickly.
My First Encounter With Shin Splints
When I began my running journey, I was still in physical therapy, recovering from ACL reconstruction surgery. My physical therapist had me doing light treadmill jogging as part of my rehab. At first, I moved slowly, just regaining strength and mobility in my leg.
One day, in a rush, I ran without my proper running shoes. I figured I’d be okay since I wasn’t going far or fast. Unfortunately, that short run triggered a painful case of shin splints. My therapist immediately told me to stop, rest, and focus on proper form while continuing to strengthen my legs.
Even after buying new shoes and slowing down my pace, the pain lingered. I even visited a chiropractor, hoping for relief. After a few days of rest, proper adjustments, and the right footwear, the pain finally disappeared. In hindsight, my mistake was a mix of wearing the wrong shoes, increasing intensity too fast, and likely poor running form—especially heel striking.
What Causes Shin Splints?
Shin splints can happen for a number of reasons, especially for beginners. Common causes include:
- Wearing improper or worn-out shoes
- Running on hard surfaces (like concrete)
- A sudden increase in mileage or intensity
- Tight or weak calf muscles
- Flat feet or overpronation
- Poor running form (especially overstriding or heel striking)
How to Prevent Shin Splints
The best way to deal with shin splints is to prevent them from happening in the first place. Here are beginner-friendly strategies that really work:
1. Invest in Good Running Shoes
Go to a running store and get fitted for shoes that match your gait and foot shape. Replace them every 300–500 miles.
👉 If there is a Feet Fleet near you I definitely recommended checking them out.
2. Warm Up and Cool Down
Start each run with a dynamic warm-up (leg swings, high knees) and end with calf stretches and foam rolling.
3. Strengthen Your Legs
Focus on exercises that target the calves, glutes, and hips. Strong, balanced muscles absorb impact better and support proper running form.
4. Build Up Slowly
Follow the 10% rule—don’t increase your weekly mileage by more than 10% at a time. Your body needs time to adapt.
5. Listen to Your Body
If you feel pain starting, back off and rest. Don’t push through sharp or persistent pain.
How to Recover From Shin Splints
If you already have shin splints, here’s how to recover:
- Rest: Cut back on running and switch to low-impact activities like swimming or cycling.
- Ice: Apply ice to your shins for 15–20 minutes a few times a day.
- Elevate: Keep your legs elevated to reduce swelling.
- Foam roll: Target your calves and surrounding muscles, not directly over the painful area.
- Stretch and strengthen: Focus on mobility and calf strength.
- Gradual return: Once the pain subsides, return slowly and reassess your shoes and form.
Final Thoughts: Don’t Let Shin Splints Stop You
Shin splints can feel like a setback, but they’re also an opportunity to learn and grow as a runner. They usually happen when we’re too eager and our bodies aren’t ready—something almost every runner has experienced. With the right shoes, smart training, and patience, you’ll not only recover—you’ll come back stronger.
Whether you’re training for your first 5K or just trying to stay active, remember: consistency is more important than intensity. Take care of your body, and it will take care of you.
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