How to fix shin splints while running

The term ‘shin splints’ refers to a pain along the shin bone that commonly affects runners and other athletes such as dancers and gymnasts who are involved in high impact activity. Although shin splints can affect all fitness levels, they tend to be more common among less experienced athletes who have recently increased their training frequency or mileage.

In this guide, we’ll tell you how to stop shin splints while running and look at the various things you can do to prevent this relatively common condition. 

What causes shin splints from running

In most cases, shin splints are the result of small tears in the lower leg muscles that typically occur in those who haven’t stressed their muscles in the same way before. That’s why they’re commonly associated with people who are new to running or are stepping up their training for an event or goal. 

Several factors can increase the risk of skin splints, such as running in old shoes that do not provide an appropriate level of cushioning, running on hard surfaces and overpronation. The pain caused by shin splints is usually experienced during and after exercise and the affected area can be sensitive to touch.   

Rather than being a specific condition in itself, shin splints is an umbrella term that refers to a number of lower-leg ailments that are common in runners that cause a similar nagging pain. That includes:

• Muscle strain - When the muscles that are responsible for lowering your foot and maintaining your foot arch work harder than they are used to, they can become strained and start to break down. That causes the pain we associate with shin splints. 
• Stress fractures - Tibial stress fractures are overuse injuries that are caused when the muscles become fatigued and can no longer absorb the shock of running. However, a stress fracture is a bone injury that requires treatment, so if you suspect this is the cause of your pain, you should see your doctor for an x-ray.
• Exertional Compartment Syndrome (ECS) - This is a less common injury and is characterised by a tightening of the skin that worsens during exercise. The pain associated with ECS can be quite severe and although it most commonly occurs in the shin, it can affect any part of the lower leg. 

How to prevent shin splints when running

There are several techniques you can use to help you avoid shin splints when running. On average, it takes 71 days to recover fully from shin splints, so it’s well worth putting the time in now to reduce the risks and protect yourself. 

• Increase your mileage gradually

If you’re training for a race or a one-off event and need to up your mileage, you should always do so gradually. It is not recommended to increase your mileage by more than one mile a week. If you do feel a pain in the lower leg, listen to your body and cut back on your training until the pain has gone. 

• Run on softer surfaces if you can

We know it’s not always possible, but if you have the choice between running on the road and running on grass, opting for the latter will help to to reduce the stress on your muscles, joints and bones. Mixing up road running with a weekly session on the treadmill will also relieve some of the strain.

• Make time to rest

Giving your body the time it needs to rest and recover is key to preventing injuries and increasing performance. Allowing yourself a clear rest day so your muscles, joints and bones can recover has been proven to reduce the risk of injuries dramatically. 

• Wear a good pair of running shoes 

Wearing running shoes that don’t provide the necessary cushioning and support to absorb all of that impact is one of the main causes of shin splints when running. You should also aim to replace your running shoes after every 400-500 miles. Every runner is different, so finding the right shoes for you is a personal journey that one of our in-store experts can help you with. Here’s a guide to the type of running shoes that may be suitable, along with some tips to help you find the right fit. 

• Stretch your calves  

What can you do for shin splints while running? If you feel a mild shin pain during your run then you should stop immediately and stretch out your calves. That can prevent the pain from ever taking hold. There are a number of simple calf stretches you can try to help reduce the pain. If the pain is more severe or worsens while you’re running, then stop running and cool down. .