What exactly are shin splints?
Shin splints cause pain along the front or inside of the shin bone (tibia).
The pain is the result of overloading the muscles, tendons, and periosteum (the lining of the bone) around the shin.
Causes of shin splint
- Progressing your training too quickly
(e.g. suddenly running a lot more distance or training more intensely)
- Worn-out or improper footwear
Shoes that are worn or lack cushioning don’t offer enough protection.
- Poor running technique
Think of overpronation (feet rolling too far inward).
- Training on hard surfaces
Like asphalt or concrete.
- Muscle imbalances or weak core/hips
Lack of stability = more impact on your lower legs.
- Tight calves or hamstrings
Symptoms
- Dull or sharp pain along the shin bone
- Pain during and after exercise
- Occasionally, mild swellin
What can you do? (Treatment &
- Rest (reduce or temporarily stop running/jumping)
- Ice (15–20 minutes with an ice pack)
- Stretch calves and hamstrings
- Strengthen feet, ankles, hips, and glutes
- Get proper shoes or insoles fitted
- Train on softer surfaces (like trails or running tracks)
How to prevent it
- Gradually build up your training (max 10% increase per week)
- Always include a proper warm-up & cool-down
- Add strength training (especially for core, calves, and glutes)
- Focus on good running technique
- Get your foot mechanics checked if you’re unsure about your stride or arch
