Why Do My Shins Hurt When I Run? Understanding and Treating Shin Splints
- My Family Podiatry
- 1 day ago
- 5 min read
Shin pain during or after running is one of the most common issues we see in both new and experienced runners. It can range from a mild ache to a sharp, persistent pain that limits your ability to train or compete. Whether you’re a school-aged athlete playing sport on the weekend, an adult trying to get back into running, or someone training for their first marathon, shin pain is not something to ignore.
At My Family Podiatry, we regularly assess and treat people with shin splints and other causes of lower leg pain. Getting the right diagnosis and understanding what is driving your symptoms is the key to making a full recovery and preventing the problem from coming back.
What Are Shin Splints?
“Shin splints” is an umbrella term that often gets thrown around when someone experiences pain along the front or inside of the shin. But not all shin pain is the same. The two most common causes are:
1. Medial Tibial Stress Syndrome (MTSS)
This is the most common form of shin splints. Pain is usually felt along the inner border of the shinbone (tibia) and tends to worsen with activity. It often starts as a dull ache at the beginning of exercise, improving once warmed up, but returns more strongly later on or the next day.
MTSS is caused by excessive stress or traction on the muscles and fascia that attach to the tibia. It is often seen in runners, dancers, and field-sport athletes, especially during periods of rapid increase in training volume or intensity.
2. Anterior Shin Pain (Tibialis Anterior Strain)
This type of shin pain is felt at the front of the shin and may worsen when walking through hills, running on hard surfaces, or lifting the foot to clear the ground during gait. The tibialis anterior muscle works hard to control foot movement and absorb shock, and it can become strained if overloaded.
Other Causes of Shin Pain
Not all shin pain is caused by “shin splints.” It is important to rule out other conditions, particularly when pain is severe or doesn’t settle with rest.
Stress Fractures
Tiny cracks in the tibia bone can develop with repeated impact, particularly in athletes with poor bone health or overtraining habits. These require imaging and a longer period of rest to heal properly.
Compartment Syndrome
In rare cases, tightness and pressure build up within the muscle compartments of the leg, restricting blood flow and causing severe pain, tingling, or numbness. This may require urgent medical attention.
Why Shin Splints Develop
There are a number of risk factors that can contribute to shin splints and anterior shin pain:
Sudden increase in training load
Running on hard or uneven surfaces
Worn-out or inappropriate shoes
Flat feet or high arches
Poor running technique
Muscle imbalances or weakness in the lower limb
The key to recovery is not just treating the symptoms but identifying and correcting the contributing factors.
How We Assess Shin Pain at My Family Podiatry
Every case of shin pain is unique. At My Family Podiatry, we conduct a thorough assessment to understand your injury, biomechanics, and goals. Our process includes:
1. Thorough Clinical History
We start by understanding how your pain developed, what your goals are for exercise, and a background of any other medical concerns. This allows us to accurately diagnose the causes of your pain.
2. Non-Weight Bearing and Standing Assessment
We assess your foot posture, leg alignment, and joint range of motion. This helps us understand how your body moves when you’re not running.
3. Joint Testing
We’ll measure calf flexibility, ankle mobility (including knee-to-wall testing), and assess the strength of key muscle groups.
4. Treadmill Gait Analysis
Using high-speed video capture, we analyse your running form both barefoot and in shoes to see how your body loads during movement.
5. VALD Force Deck Testing
This advanced tool allows us to measure your strength, power, and limb symmetry. It helps identify deficits that could be placing excess stress on your shins during running.
6. Footwear Assessment
Your running shoes play a major role in both injury prevention and recovery. We look at wear patterns, structure, and whether your current shoes match your needs.
Treatment Options for Shin Splints and Shin Pain
Your treatment plan will depend on the cause of your pain and your goals. We will tailor a recovery program that may include the following:
1. Activity Modification
Reducing or temporarily changing your activity allows the tissue to settle. This might involve cross-training or decreasing volume or intensity for a period.
2. Footwear Changes
Switching to a more appropriate running shoe with adequate support and cushioning can offload the tibia and help your muscles work more efficiently.
3. Orthotics
If your foot posture is contributing to the problem (e.g. flat feet, overpronation, or poor shock absorption), custom orthotics or prefabricated devices may help reduce strain on the shins.
4. Strength and Conditioning
We’ll provide an individualised program to address muscle weakness and imbalances. This may involve calf strengthening, glute activation, and eccentric loading exercises.
5. Shockwave Therapy
For more chronic cases of MTSS, radial or focused shockwave therapy may assist in tissue recovery by promoting circulation and healing.
6. Manual Therapy and Taping
Massage, dry needling, and taping techniques may be used to manage pain and improve function during the early phases of recovery.
How Long Does It Take to Recover?
Mild cases may improve within a few weeks, while more chronic cases can take 6–12 weeks or longer. The key is identifying the root cause and managing your return to activity gradually and safely.
Common Questions About Shin Splints
Q. Can I keep running with shin splints?
A. That depends on the severity. Mild cases may allow modified training. More severe cases need rest from running to prevent worsening or progression to stress fractures.
Q. Do I need a scan?
A. Most cases do not need imaging. However, if we suspect a stress fracture or other structural issue, we may refer for X-ray, ultrasound, or MRI.
Q. Are orthotics always necessary?
A. No. We’ll only recommend orthotics if your foot posture is contributing to the issue. In some cases, footwear and strength training are enough.
Q. Can kids get shin splints?
A. Yes. Teenagers involved in running or jumping sports are especially at risk. Our clinic sees many young athletes with shin pain due to growth and training loads.
Next Steps
Shin pain doesn’t mean the end of your running goals. With the right diagnosis and a targeted treatment plan, most people recover well and return to full activity without long-term issues.
At My Family Podiatry, we’re here to help you every step of the way. Whether you’re just starting out, training for an event, or supporting a young athlete in your family, we offer personalised care backed by modern assessment tools and evidence-based treatment.
Click the button below to book your appointment if you’ve been struggling with shin pain, especially if it’s lasted more than a couple of weeks or keeps returning. Let’s get you back on track.
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