Causes of Shin Splints in Runners and How to Treat Them

Shin splints are a frustrating and often painful issue that many runners experience, especially when increasing mileage or returning to running after a break. The pain typically shows up along the front or inside of the lower leg and can range from mild discomfort to sharp pain that limits training. While common, shin splints are not something runners should ignore.

One of the biggest causes of shin splints is a sudden increase in training volume or intensity. Running longer distances, adding speed work, or training more frequently without adequate recovery places repeated stress on the lower leg. This stress can overload the muscles and connective tissue around the shin bone.

Footwear and running surface also play a role. Worn out shoes, lack of proper support, or running consistently on hard or slanted surfaces can increase impact forces through the lower leg. Weak foot and ankle muscles may struggle to absorb these forces, leading to irritation and pain.

Muscle imbalances are another common contributor. Tight calves, weak anterior shin muscles, or limited ankle mobility can change how force is distributed during running. Over time, this uneven load can result in inflammation and discomfort along the shin.

Treating shin splints starts with reducing irritation. Cutting back on running volume, icing the area, and allowing adequate rest can help calm symptoms. Strengthening the calves, feet, and hips is essential for long term improvement. Exercises such as calf raises, toe raises, and single leg balance work help build resilience in the lower leg.

Gradually returning to running is key. Increase mileage slowly, rotate running shoes when possible, and continue strength work even after symptoms improve. Addressing the root causes rather than pushing through pain helps prevent shin splints from becoming a recurring problem.