There’s nothing worse than getting ready for your next run or workout and realizing ten minutes in that nagging shin pain you’ve been dealing with for weeks if not months has returned. The truth is your body has probably been giving you warning signs for a while now, but you’ve been cycling through taking time off and pushing through workouts hoping eventually things would get better, but they haven’t. So now you’re wondering how to get rid of these shin splints for good. 

If this sounds like your experience, keep reading because I’m going to break down exactly how to get lasting relief from shin splint pain and return back to running, jumping and all your favorite activities pain free. 

What Are Shin Splints?

Shin splints cause pain on the front of the lower leg, along the big bone called the tibia. The medical term for shin splints is medial tibial stress syndrome (MTSS). All this really means is that your tibia and the tissues around it are angry, likely from being overloaded.

Shin splints are typically an overuse injury. That means they usually show up when you ask your body to do more than what it’s ready for. New runners or runners ramping up their training after a longer break are the most common type of people who deal with this injury. Athletes playing sports involving running or jumping who are also new to the sport or ramping up activity can also experience shin splints. 

If you haven’t used a muscle in weeks or months and then suddenly ask it to start working overtime, things might flare up. 

Worn out or unsupportive shoes can also contribute to shin splints. If your footwear isn’t giving your foot the support it needs, the muscles in the lower leg and foot start to pick up the slack and work harder. Over time that extra load starts to add up. 

Shin splints are your body’s way of telling you it’s being overloaded, something in the system isn’t supporting you the way it should, or both. And knowing that is actually the first step in figuring out how to get rid of shin splints for good.

What this doesn’t mean is that you need to stop all activity and wait for symptoms to go away. Doing this will likely lead to symptoms flaring back up the second you try to return back to activity or progress your training.

How Do You Get Spin Splints?

There are two main ways shin splints typically develop.

The first is doing too much, too fast. This happens when you jump into a new activity before your body is ready, ramp up your mileage too quickly, or follow a training plan that doesn’t build load gradually. Your lower leg muscles get asked to handle more stress than they can absorb, and things start to break down.

I see this a lot with runners who take a few months off and then try to pick right back up where they left off. Or runners who are running more casually and then start training for a race and ramp things up too quickly. Your cardiovascular fitness might bounce back quickly, but your bones and connective tissue need more time to catch up.

The second cause is a little sneakier. Sometimes shin splints develop because something else in the system isn’t doing its job. Weak hips, limited ankle mobility, tight calves or overpronation can all shift extra load onto the lower leg. Your muscles compensate, they get overworked, and eventually they start to protest.

This is why two people can follow the same training plan and one ends up with shin splints while the other doesn’t. It’s rarely just about the miles. It’s about what your body is prepared to handle.

Shin Splint Symptoms

Shin splints can feel like a dull achy or sharp pain along the inner edge of your lower leg. It can show up during the start of a run or activity, feel better once you ease into exercise but then potentially feel worse after your run or when exercise is over.

You might notice tenderness when you press along the shinbone and mild swelling or a general feeling of tightness in the lower leg. Symptoms will usually present over several inches of the lower leg rather than pinpointed to one specific area. 

If your pain becomes more sharp, gets worse as you run instead of better, or is concentrated to one specific spot on the lower leg that may be a sign to decrease or stop activity and get evaluated by a rehab professional. These symptoms are more consistent with a stress fracture which likely requires a different treatment plan 

How To Prevent Shin Splints

So how do you actually get rid of shin splints and stop them from coming back? It starts with a few key habits that are pretty simple to implement once you know what you’re working with.

Progress gradually

This is the big one. Whether you’re coming back from some time off, picking up a new sport, or ramping up your training, your body needs time to adapt. A general rule of thumb is to increase mileage by 10% each week at most. I also recommend only increasing one variable at a time especially if you have a history of injuries. These are things like your speed, distance and time. 

Build strength in your foot and ankle

Your foot is the first thing to make contact with the ground with every single step you take. If the muscles supporting your foot and ankle are weak your lower leg ends up absorbing forces it wasn’t meant to handle. Strengthening the foot, ankle and arch can help your body distribute forces more evenly. 

Maintain strong hips

Your hips are the foundation for your entire lower body. When they’re weak, everything else in the chain has to work harder. This can cause compensations and other areas of the body end up having to work harder. Strong hip stabilizers mean better force distribution starting from the ground up 

Replace your shoes regularly

The general recommendation is to replace your shoes every 300-500 miles. If you’re not tracking your miles take a look at the bottom of your shoes. If the bottoms are noticeably worn down or uneven it’s time for a new pair. Running in worn shoes is one of the most common and overlooked contributors to lower leg pain. 

Remember the basics

Sleep, nutrition and hydration don’t sound glamorous but they matter more than most people give them credit for. Prioritizing recovery from the inside out can make a big difference in how you’re able to show up for your runs and your workout. 

How Physical Therapy Can Help You Get Rid of Shin Splints

You don’t have to keep guessing why shin splints keep popping up for you. If you’re ready to stop piecing things together on your own and learn how to get rid of shin splints for good, book no commitment free consultation. I’ll help you figure out what may be keeping you stuck and what it could look like to move forward with more clarity.