What Are Shin Splints: A Runner’s Guide
Whether you’re an excited new runner looking to run their first 5k or you’re a seasoned vet getting started with a marathon build up, shin splints can strike! While some runners can continue to train through shin splints, they can sideline a runner if it’s not properly managed.
If you’ve ever experienced a dull (or sometimes sharp) pain along the inside of your shin after a run or workout, you may be dealing with shin splints. One of the more common injuries we see in the clinic, shin splints tend to pop up when there’s been a change in intensity or volume of training.
In this post, we’ll break down what shin splints are, what causes them, the most common symptoms and when to take action so you can return to pain-free movement.
What Are Shin Splints?
Shin splints, formally known as medial tibial stress syndrome (MTSS), refer to pain and inflammation along the inner edge of the shinbone (tibia). This condition typically develops due to repetitive stress on the shinbone and surrounding connective tissues. There is some confusion amongst runners as to whether shin splints are a bone or muscle injury but shin splints are considered an injury of the muscles/tendons/connective tissue surrounding the bone. Despite being common, shin splints shouldn’t be ignored, especially if the pain persists or worsens with activity. Shin splints can progress to a bone stress injury and that recovery could end up being a lot longer!
What Causes Shin Splints?
Shin splints occur when the muscles, tendons, and bone tissue around the tibia are overworked. This often happens when physical activity is increased too quickly or without proper preparation.
Common causes of shin splints include:
Sudden increases in running volume or intensity
Running on hard or uneven surfaces
Wearing worn-out or unsupportive shoes
Poor running mechanics or muscle imbalances
Lack of proper warm-up or cooldown
Weak hip, core or calf muscles
Shin Splint Symptoms to Watch For
If you’re wondering whether your leg pain is a result of shin splints, here are the key symptoms to look for:
Aching or throbbing pain along the inner shin (typically the lower two-thirds)
Pain that starts during or after running or jumping activities
Tenderness when pressing along the shinbone
Mild swelling in the lower leg
Pain that worsens with activity and improves with rest
Shin splint pain is usually diffuse (spread out), unlike stress fractures, which tend to feel like a very localized point of sharp pain.
When Should You Seek Professional Help?
Many mild cases of shin splints can improve with relative rest and a temporary reduction in training volume. Spending a few days cross training on the bike or pool running can provide needed recovery time for the body while still working to maintain your cardiovascular fitness.
If you experience any of the following, it’s time to get evaluated by a running specialized physical therapist:
Pain that persists after several days of rest
Pain that continues even during daily activities or walking
A sharp, pinpoint pain that may indicate a stress fracture
Recurring shin pain that impacts your ability to train
A professional assessment can determine whether you're dealing with shin splints, a stress fracture or another underlying condition. A proper diagnosis is key to helping you get on the right path to recovery!
Take the First Step Toward Relief
At our clinic, we specialize in helping runners and active individuals recover from shin splints and other lower leg injuries through targeted rehab, running gait analysis and strength training programs designed to reduce recurrence and improve performance. We help runners every day overcome running related injuries, such as shin splints, as they train for upcoming races. Don’t let shin splints keep you from feeling 100% on your next start line!
Experiencing shin pain? Book a free consultation call with us and let’s help you get back to doing what you love without pain!
Stay tuned for Part 2 of this series: How to Treat Shin Splints!
Written By: Dr. Morgan Kamau
