Shin Splints

Pain along the shinbone (tibia) from overuse. Often caused by increasing mileage too quickly.

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Understanding Shin Splints

Shin splints (medial tibial stress syndrome) cause pain along the inner edge of your shinbone, typically in the lower two-thirds. They're the most common injury in new runners and are almost always caused by doing too much, too soon — increasing mileage or intensity faster than your bones and tissues can adapt.

The underlying mechanism is repetitive stress on the tibia and surrounding muscles. Your bones remodel in response to impact loading, but this process takes weeks. If training load increases faster than bone can adapt, micro-stress accumulates and causes pain. Left unchecked, shin splints can progress to a tibial stress fracture.

Treatment is straightforward: reduce your running volume to a pain-free level, gradually rebuild following the 10% rule, and strengthen the lower leg muscles (calf raises, toe raises, ankle circles). Cross-train on low-impact activities (cycling, swimming, elliptical) to maintain fitness while the shins heal.

Key Facts: Shin Splints

Key facts and insights about shin splints that every endurance athlete should know.

Most common injury in new runners and mi

Most common injury in new runners and military recruits

Pain is along the inner

Pain is along the inner (medial) shin — if it's a specific point of pain, suspect a stress fracture

Caused by increasing mileage or intensit

Caused by increasing mileage or intensity faster than bone can adapt

The "10% rule"

The "10% rule" (increase weekly mileage no more than 10%) helps prevent shin splints

Pro Tips: Shin Splints

If shins hurt, reduce volume immediately — don't run through it

Strengthen with toe raises (3x20, lifting toes off the ground) and calf raises (3x15)

Replace running shoes every 300–500 miles — worn-out cushioning increases shin stress

Gradually increase mileage: no more than 10% per week with a cutback week every 3–4 weeks

Frequently Asked Questions About Shin Splints

Shin splints cause diffuse pain along a broad area of the shin that warms up and improves during running. A stress fracture causes localized point tenderness that worsens during running. The "hop test" (hopping on one foot) causes sharp pain with a stress fracture but usually not with shin splints. If in doubt, see a doctor — a stress fracture requires 6–8 weeks off running.

If pain is mild and goes away during your run, you can run at reduced volume. If pain worsens during or after running, stop. Running through significant shin splints risks a stress fracture, which means 6–8 weeks of zero running. Better to take 1–2 weeks easy now than 2 months off later.