Before I became a podiatrist, I was just like many other runners – struggling with shin splints. The sharp, annoying pain down the front of my shin would flare up every time I went for a run. I’d set out with all the excitement of a sunny Melbourne morning, only to limp back halfway through. It didn’t take long for me to realise that something had to change. And it was this experience that inspired me to study podiatry — to find out what was happening to my legs and, more importantly, how I could fix it.
As I learned more, I discovered that shin splints is simply a popular name for Medial Tibial Stress Syndrome (MTSS). It’s a common injury among runners, involving inflammation along the shin bone from overuse or poor mechanics. Thankfully, it’s a relatively straightforward condition to diagnose and treat, and getting the right treatment early can make a world of difference.
So, if you’ve been sidelined by that same dull, persistent pain along the front of your shin, let’s dive into the causes, symptoms, and, most importantly, what you can do about it.
What Causes Shin Splints?
1. Poor Foot Biomechanics
Think of your feet like the wheels on a bike. They’re meant to absorb shock and push you forward with each stride. If your foot mechanics aren’t quite right, it’s like riding a bike with wonky wheels—they work harder than they should. If your foot is misaligned when it hits the ground, it can cause the muscles around your shin to overwork, leading to shin splints.
2. Fallen Arches or Excessive Pronation
This is one of the most common causes I see in my clinic. If your arches are low (or you have flat feet) or your foot rolls inward excessively (over-pronation), the muscles and tendons along the shin can take a hit. Every time your foot strikes the ground, it’s not absorbing shock efficiently, putting extra strain on the tibialis anterior (the muscle along the front of your shin). This can lead to the pain we all dread — shin splints.
3. Overtraining
I get it—us Aussies love a good fitness challenge, and the temptation to push ourselves too hard, too quickly, is real. Whether it’s signing up for a 10km fun run or deciding to increase your weekly mileage, if you don’t give your body the time to adjust, you’re at risk. Shin splints are often caused by overuse, so taking rest days and gradually increasing intensity is key.
4. Weak Tibialis Anterior or Worn-Out Footwear
The tibialis anterior is a muscle that helps stabilise your foot during running. If it’s weak, it’s unable to absorb shock and control your foot’s movement properly. Combine that with worn-out shoes that don’t provide enough support or cushioning, and it’s a recipe for disaster.
5. Hard Surfaces
We love running in Melbourne, but hard surfaces like concrete are tough on your legs. The harder the surface, the more shock your body has to absorb. While running on sand at St Kilda Beach is a more forgiving surface, concrete and asphalt don’t give much, which can exacerbate the strain on your shins.
Symptoms of Shin Splints: What to Look For
So, you’ve been feeling a dull ache along your shin, and it’s starting to get you worried. The symptoms of shin splints are often quite clear, but let’s go over what to watch out for:
1. Dull, Aching Pain Along the Shin
The most common symptom of shin splints is a diffused dull ache that runs along the length of your shin bone. This pain usually starts at the beginning of your run and tends to ease up once you’ve warmed up, but it comes back at the end of your workout.
2. Pain That Worsens Over Time
At first, the pain might seem like just a minor inconvenience, but if left unchecked, shin splints can start to get worse. As time goes on, the pain will intensify, making it harder to run longer distances or even walk comfortably. You might notice the pain getting worse as you ramp up your training, and this is where treatment becomes crucial. Ignoring it can lead to longer recovery times.
3. Relief with Rest
The good news about shin splints is that, unlike some more serious injuries, the pain usually subsides with rest. This makes it relatively easy to distinguish from other injuries that might linger or worsen even when you’re resting. If the pain starts to disappear when you stop running, it’s a sign that it’s likely just shin splints.
4. Risk of Stress Fractures
Now, here’s where things can get serious. If shin splints are left untreated, stress fractures can develop. This happens when the shin bone has been subjected to repeated strain and starts to crack under the pressure. Stress fractures are much more painful, and they can linger for months, requiring a much longer recovery time. You might notice pain even when walking or at night. This is when you really need to take action before the condition worsens.
Treatment for Shin Splints: Getting Back on Track
The great thing about shin splints is that it’s treatable—but the key is to tackle it early. So, what should you do if you’re suffering from this pain? Here’s a breakdown of the most effective treatments I recommend for my patients:
1. Visit a Podiatrist
The first step is always to get a professional diagnosis. A podiatrist can pinpoint whether you have shin splints and, if so, identify the cause—whether it’s poor biomechanics, weak muscles, or worn-out shoes. Once the underlying issue is identified, your podiatrist will work with you to create a tailored treatment plan to help you recover quickly.
2. Running Technique Assessment
How do you run? Believe it or not, your running technique plays a big role in whether you’ll experience shin splints. A podiatrist can assess your foot strike and running style to identify any abnormalities that may be causing the problem. You might be surprised at how small changes to your form can reduce the strain on your shins and improve your running efficiency.
3. Stretching and Strengthening Exercises
I can’t stress this enough—stretching and strengthening are essential for recovery. Regularly stretch your Tibialis Anterior, calf muscles, and plantar fascia before and after your workouts. These stretches help alleviate tightness and promote better blood flow to the muscles. Strengthening the Tibialis Anterior (the muscle at the front of your shin), calf muscles, glutes, and lateral hip rotators is also vital to improving your running style and preventing future injuries.
4. Rebuild Gradually
Once the pain starts to ease, don’t rush back into running on hard surfaces. Start on softer terrain, like grass or a running track, and gradually increase your distance and intensity over time. Pushing yourself too quickly can set you back, so take it slow and steady as your body rebuilds.
5. Proper Footwear
This one’s a no-brainer. Wearing the right shoes for your foot type and running style can make all the difference. A good pair of running shoes with adequate support and shock absorption will help prevent shin splints from reoccurring. If you’re not sure which shoes are best for you, head into a store where they specialise in running footwear and ask for advice from the experts.
6. Customised Orthotics
If you have underlying biomechanical issues, such as flat feet or over-pronation, custom orthotics (customised insoles) can help correct these issues. Orthotics provide additional support and help improve your foot alignment, reducing the strain on your shins and preventing future injuries.
7. Foot Mobilisation Therapy
Sometimes, restrictions or compensations in the ankle joint can contribute to shin splints. Foot Mobilisation Therapy helps restore proper movement in the foot and ankle, which can relieve tension and reduce discomfort. This hands-on therapy can make a huge difference in improving your overall foot function.
8. Soft Tissue Techniques
For quicker recovery, I also recommend using deep tissue massage, dry needling, foam rolling, or kinesiology taping. These techniques help release muscle tightness, improve circulation, and reduce inflammation, all of which speed up the healing process.
9. Shock Wave Therapy
If your shin splints have become chronic and other treatments aren’t cutting it, shock wave therapy can be an excellent option. This technique uses high-energy sound waves to stimulate the healing process in the tissues and has been shown to be highly effective for treating persistent shin splints.
Prevention: Keep the Pain Away
Now that we’ve tackled the causes, symptoms, and treatment of shin splints, let’s talk about how to prevent them from coming back. Prevention is key, and it all comes down to maintaining healthy biomechanics, conditioning your body, and listening to your feet!
1. Keep Your Running Technique in Check
It’s easy to get caught up in the excitement of running, but make sure your form is in good shape. Poor running form can lead to unnecessary strain on your shins. Pay attention to your foot strike and posture during each run. If you’re unsure, it’s worth getting a professional to assess your running style and make recommendations for improvements.
2. Gradually Increase Intensity
When you’re increasing your training load, do it gradually. Whether you’re running longer distances or increasing the intensity, make sure your body has time to adapt. Overdoing it too soon is a surefire way to invite shin splints back into the picture.
3. Invest in Quality Footwear
I can’t stress enough how important it is to wear shoes that are right for your foot type and running style. Running shoes that offer the right support and cushioning can prevent excessive impact on your shins. Don’t hang on to worn-out shoes—if your shoes have seen better days, replace them!
4. Strengthening and Stretching
Consistent strengthening and stretching exercises should be part of your routine, even when you’re feeling pain-free. Strong calves, glutes, and hip muscles help support your running mechanics, while stretching keeps the muscles in your shins and feet flexible. I recommend making this a regular part of your pre-run and post-run routine.
5. Soft Surfaces Are Your Friend
Where you run can have a big impact on how your body handles the force of each stride. Running on soft surfaces like grass or a rubber track is gentler on your joints and muscles than hard concrete or asphalt. While it’s not always possible, try to mix it up and avoid running on hard surfaces as much as you can.
6. Take Rest Days
As much as we love to be active, your body needs rest. Overtraining is one of the top culprits of shin splints, so don’t skip your rest days. Giving your muscles time to recover will help them grow stronger and reduce the risk of injury.
7. Listen to Your Body
Lastly, the most important advice I can give is to listen to your body. If you start to feel discomfort or pain, don’t push through it. Shin splints can be managed easily if caught early, but ignoring the warning signs can turn a small problem into something much bigger. Take the time to recover properly, and you’ll be back on your feet in no time.
If you’ve been battling shin splints for a while, or if this is your first time experiencing that all-too-familiar pain, don’t wait for it to get worse. Book an appointment with a podiatrist who can assess your specific situation, pinpoint the cause, and help you recover faster. Remember, the sooner you get treated, the quicker you’ll be back to doing what you love — whether that’s running along the beach at Bondi or hitting the trails in the Dandenongs.
At Well Heeled Podiatry, we specialise in helping athletes (and everyday runners like you!) get back on track and run pain-free. Shin splints don’t have to be a roadblock—with the right treatment and prevention strategies, you can run for years to come without the nagging pain in your shins.
