What are shin splints?
Shin splints are a common type of lower leg pain that you’ll feel along the front or inner part of your shin (the tibia bone). If you’ve ever had a dull ache or sharp pain there during or after exercise, especially running or jumping, there’s a good chance you’ve experienced shin splints.
The medical name for this is medial tibial stress syndrome. It usually happens when there’s too much stress placed on the lower leg muscles and bones, often due to overuse or sudden changes in training.
What Causes Shin Splints?
Shin splints can develop because of:
- Overtraining – Suddenly increasing your running distance, speed, or frequency.
- High-impact activities – Sports like running, basketball, or dance.
- Worn-out or improper footwear – Shoes that don’t offer enough support or cushioning.
- Weak or tight muscles – Especially in the calves, ankles, and feet.
- Poor movement patterns – Like overpronation (foot rolling in too much) or running on hard surfaces.
When your muscles and bones can’t absorb impact efficiently, small microtears occur around the shinbone. This causes inflammation and pain.
How to Help Shin Splints
One of the best ways to treat and prevent shin splints is to strengthen and stretch the muscles that support your lower leg, ankle, and foot. This helps reduce the stress on your shinbone and improves your body’s ability to handle impact.
Strengthening Exercises (No Equipment Needed)
1. Toe Raises
3 sets of 15–20 reps
Lift your toes off the ground while keeping your heels planted. This strengthens the tibialis anterior, which helps control how your foot lands when you walk or run.
2. Calf Raises
3 sets of 15–20 reps
Rise up onto your toes slowly, then lower with control. This targets the calf muscles, which are crucial for absorbing impact during movement.
3. Wall Tibialis Raises
3 sets of 10–15 reps
Stand with your back against a wall, heels about 12 inches away. Lift your toes while keeping your heels on the ground. Focuses on building ankle control and front shin strength.
With Basic Equipment
1. Resistance Band Ankle Dorsiflexion
3 sets of 15 reps per foot
Attach a resistance band in front of you and pull your toes back toward your shin. Great for building strength in the front of your shin under resistance.
2. Single-Leg Calf Raises (Add Dumbbell for Progression)
3 sets of 10 reps per leg
Stand on one leg and lift your heel slowly. This not only strengthens your calves but also improves ankle stability and balance.
Stretching for Shin Splint Relief
Tightness in the calves and surrounding muscles can increase strain on your shins. Stretching helps reduce this tension.
1. Calf Stretch (Straight Leg)
Stand facing a wall, step one foot back, and press the heel down with a straight leg. Hold for 30 seconds.
Stretches the gastrocnemius (upper calf).
2. Soleus Stretch (Bent Knee Calf Stretch)
Same position as above, but bend the back knee slightly while keeping the heel down. Hold for 30 seconds.
Targets the deeper soleus muscle.
3. Toe Towel Stretch
Sit with your legs straight out. Use a towel or band to pull your toes toward your shin. Hold for 20–30 seconds.
Stretches the tibialis posterior and Achilles tendon.
Footwear Tips
Wearing the right shoes can make a huge difference in both treatment and prevention:
Replace worn-out shoes – Most running shoes lose support after ~300–500 miles.
Use proper footwear for your activity – Running shoes, court shoes, cross-trainers, etc.
Look for arch support – Especially if you have flat feet or overpronate.
Consider custom orthotics – If foot mechanics are a contributing factor.
Extra Tips to Keep Shin Splints Away
Warm up properly before workouts, and stretch afterward.
Avoid increasing your workout intensity or mileage too quickly (no more than 10% per week).
Cross-train with low-impact activities like cycling or swimming to give your legs a break.
Train your core and hips, too—they help control leg movement and reduce strain on your shins.
Come and have a runner’s assessment with me, Dom and I can look at how your body is moving as a whole as well as give you great tips for improving your running technique.
