Aching or tender pain along the inside of your shin bone when you run is one of the most common complaints in runners. It is usually shin splints, properly called medial tibial stress syndrome, or MTSS.
Shin splints are frustrating because they tend to flare just as your running is building. The good news is that they usually respond well to managing load and progressing sensibly. Here is what shin splints are, why they happen, what helps, and when shin pain needs to be checked.
- What are shin splints?
- Why do shin splints happen?
- What makes shin splints worse?
- What actually helps shin splints?
- When is shin pain more than shin splints?
- When should you see a physio?
- Helping You Perform at Your Best
What are shin splints?
Shin splints describe pain along the inner edge of the shin bone, usually brought on by running and impact activity. It is a common overuse problem. Reviews report it affects roughly 13.6% to 20% of runners, so if you are dealing with it, you are in good company.
The pain is often spread along a section of the shin rather than one sharp spot, and it tends to ease with rest early on before returning when you load up again.
Why do shin splints happen?
Shin splints are usually a load problem. They tend to appear when the demand on the lower leg outpaces what it is used to, such as a sudden jump in running distance or speed, a change in surface or footwear, or not enough recovery between sessions.
It is rarely one single factor. A combination of training load, running mechanics and recovery usually stacks up together.
What makes shin splints worse?
Common aggravators include:
- Increasing distance, speed or hills too quickly
- Lots of running on hard or uneven surfaces
- Sudden changes in footwear
- Pushing through pain rather than adjusting load
Continuing to run hard through worsening shin pain is the most common way people make it linger.
What actually helps shin splints?
The core of management is sensible load. A typical plan includes:
- Adjusting running load for a period rather than stopping completely
- Building lower-leg and hip strength to handle impact
- Looking at training progression, surfaces and footwear
- Gradually returning to your normal running as symptoms settle
Many people get back to running well with a staged, individualised plan.
When is shin pain more than shin splints?
Sometimes shin pain points to a bone stress injury rather than shin splints. Warning signs include pain that becomes sharp and focused at one specific spot on the bone, pain that continues at rest or at night, or pain that keeps worsening despite reducing load. If this sounds like you, it is worth getting assessed promptly.
When should you see a physio?
See a physio if your shin pain is limiting your running, not settling, or you want a clear plan to return safely. A physio can help work out what is driving it, rule in or out signs of a bone stress injury, and guide your return.
Helping You Perform at Your Best
Shin splints can be frustrating, especially when they interrupt your training and the events you are working towards.
At Ace Sports Medicine in Upper Mount Gravatt, our physiotherapists provide personalised care for shin splints and running injuries across Brisbane's southside, from settling symptoms to a staged return to running. Your first appointment includes an assessment and a starter plan.
Need support for shin pain? Book an appointment with the Ace Sports Medicine team today.
