Shin Splints
🏃♂️ Why They Happen & How to Beat Them
Common in Runners and Gym-Goers. What to Change in Your Routine
If you’ve ever felt that sharp or dull pain along the front of your lower leg after a run, gym session, or workout, you might be dealing with shin splints (medically known as medial tibial stress syndrome).
Shin splints are one of the most common injuries for runners, gym-goers, and anyone who’s recently upped their training game. But why do they happen and how can you fix them?
Let’s break it down.
🤔 What Are Shin Splints?
Shin splints refer to pain along the inner edge of your shinbone (tibia), caused by inflammation of the muscles, tendons, and bone tissue around the shin.
It often starts as a mild ache and can worsen to sharp, persistent pain if not managed.
🏃♀️ Who Gets Shin Splints?
-
Runners, especially those increasing mileage too quickly
-
Gym enthusiasts who suddenly add high-impact workouts or plyometrics
-
People with flat feet or high arches
-
Those wearing worn-out or inappropriate footwear
-
Beginners starting a new exercise routine
⚠️ Why Do Shin Splints Happen?
The main culprits are overload and poor biomechanics. Here’s how:
-
Training Too Fast, Too Soon
Increasing your running distance, speed, or workout intensity too quickly overloads your shin muscles and bones. -
Hard Surfaces
Running on concrete or very hard surfaces increases the impact forces on your legs. -
Poor Footwear
Old shoes or shoes without proper support can cause your feet and lower legs to work harder. -
Muscle Imbalances & Weakness
Weak calf muscles or tight Achilles tendons can increase strain on the shins. -
Biomechanical Issues
Flat feet, overpronation, or poor running form can increase stress on the shinbone.
✅ How to Beat Shin Splints: Changes You Can Make
1. Ease Into Your Training: Gradually increase your mileage, intensity, or training frequency aim for no more than a 10% increase per week.
2. Choose Softer Surfaces: Run on grass, trails, or rubberized tracks when you can to reduce impact.
3. Update Your Footwear: Get fitted for shoes that match your foot type and replace them every 300-500 km.
4. Strengthen and Stretch: Work on calf raises, toe taps, and Achilles stretches to balance your lower leg muscles.
5. Watch Your Form: A physio or exercise physiologist can assess your running or workout technique and recommend adjustments.
6. Rest and Recover: If pain flares up, reduce your activity and consider ice or gentle massage to reduce inflammation.
🩺 When to See a Physio
If shin pain:
-
Persists beyond a few weeks
-
Worsens despite rest and modifications
-
Is accompanied by swelling or numbness
A physio can:
-
Diagnose your problem accurately
-
Create a tailored rehab and strengthening program
-
Offer hands-on treatment to reduce pain and speed recovery
-
Help you return to activity safely and stronger than before
🔑 Key Takeaway: Listen to Your Legs !
Shin splints are your body’s way of saying, “Hey, slow down and let’s fix this ”
With the right approach, most people recover fully and get back to running and training pain-free.
Ready to tackle shin splints head-on. Run smart, run strong !
Get the best support and guidance and reach out to Pivotal Motion Physiotherapy, we’re here to help you feel your best and movement with confidence. Get in touch with us today, and our team will be able to discuss with you in more depth on how we can help you. Book online or call us on 3352 5116.
