If you’re a runner, you’ve probably felt that nagging, sharp pain along your shin bone at some point. It’s a frustratingly common experience, especially for those new to the sport or anyone ramping up their mileage.
Some new runners might think this pain is just part of the deal—a growing pain on the path to fitness. But that’s simply not true. Shin pain is your body’s way of signaling that something is wrong, and it’s an injury that can be treated and prevented so you can get back to enjoying your runs, pain-free.
What causes shin pain?
Shin pain, often broadly called “shin splints,” can be caused by many injuries or conditions, but is often an overuse injury. It happens when repetitive stress is placed on the shinbone (tibia) and the connective tissues that attach your muscles to the bone. This excessive stress can lead to inflammation and pain. Several specific medical conditions can cause this discomfort.
Medial tibial stress syndrome (MTSS)
This is the technical term for the condition that most people are referring to when using the term “shin splints.” Medial tibial stress syndrome involves inflammation of the muscles, tendons, and bone tissue around your tibia. The pain is usually felt along the inner edge of the shinbone. It’s often caused by a sudden increase in the intensity or duration of your runs, forcing the muscles and bone to absorb more impact than they are prepared for.
Stress fractures
Often the result of continuing to run while experiencing MTSS, a stress fracture is a tiny crack in the shinbone itself. These fractures develop over time from repeated impact, like the constant pounding of running on hard surfaces. The pain from a stress fracture is often more localized than general shin splint pain, meaning you can point to a specific spot on your shin that is tender to the touch. The pain tends to worsen during activity and may persist even when you’re resting.
Chronic exertional compartment syndrome (CECS)
This is a less common but important cause of lower leg pain that runners may encounter. Your lower leg muscles are grouped into compartments, surrounded by a thin, inelastic tissue called fascia. During exercise, muscles naturally swell as blood flow increases. In someone with CECS, the fascia doesn’t expand enough to accommodate this swelling. This leads to a painful increase in pressure within the muscle compartment, which can cause aching, burning, or cramping pain. The pain typically starts at a predictable point during a run and subsides shortly after stopping.
Do I have shin splints?
If you feel pain in your shins while walking or running, and you’ve recently started a new exercise routine or increased your training load, there’s a good chance you’re dealing with what people call “shin splints.”
However, it’s important to understand that “shin splints” isn’t an official medical diagnosis. It’s a catch-all term for lower leg pain caused by overuse. When you see a physical therapist or doctor, they will work to identify the specific underlying condition—be it MTSS, a stress fracture, compartment syndrome, or something else. Getting an accurate diagnosis is crucial because it ensures you receive the most effective treatment plan for your specific injury.
How to treat and prevent shin splints
Treating shin splints
The good news is that most cases of shin pain can be managed effectively after an evaluation from an expert. Treatment focuses on healing the current injury, and then transitioning to prevention to stop it from coming back as you return to your normal routine.
Treating shin pain
If you’re currently experiencing shin pain, the first step is to reduce the stress on your lower legs.
- Rest: The most critical component of healing is rest. This doesn’t mean you have to stop all activity, but you should avoid high-impact exercises like running until the pain subsides. You can switch to low-impact cross-training activities like swimming, cycling, or using an elliptical machine.
- Ice: Applying ice packs to the painful area for 15-20 minutes several times a day can help reduce inflammation and numb the pain.
- Pain relief: Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help manage pain and inflammation, but they are usually a short-term solution.
- Physical therapy: A physical therapist can provide a targeted treatment plan. This may include gentle stretching exercises for the calf and shin muscles, strengthening exercises for the lower legs and hips, and manual therapy techniques to relieve muscle tightness.
Preventing shin splints
Once you’re healed, you can focus on prevention to keep the pain from returning.
- Gradual progression: Avoid doing too much, too soon. Follow the 10% rule: don’t increase your weekly running mileage by more than 10%. This gives your bones, muscles, and connective tissues time to adapt to the increased strain.
- Proper footwear: Wear running shoes that are appropriate for your foot type and running style. At Panther, your Physical Therapist may have a recommendation if you’re in search of better shoes. Replace your shoes every 300-500 miles, as the cushioning wears down over time.
- Stretching and strengthening: Regularly stretch your calf muscles, Achilles tendon, and the muscles at the front of your shins as part of your exercise routine. Also, incorporate targeted strengthening exercises for your calves, ankles, and hips. Stronger supporting muscles help absorb impact and reduce stress on your shins.
- Improve running form: Over-striding (landing with your foot too far in front of your body) can increase stress on your shins. Focus on taking shorter, quicker steps and landing with your foot directly underneath your center of gravity.
- Vary your surfaces: Running exclusively on hard surfaces like concrete can increase impact forces that lead to stress injuries. Try to mix in runs on softer surfaces like grass, dirt trails, or a track.
Running injury treatment and prevention in the North Suburbs
Shin pain can take a long time to heal, and disrupt the routine you’ve worked hard to build, but you aren’t alone and have access to help at Panther Physical Therapy. The best way to ensure a full and speedy recovery is to get a professional diagnosis and a personalized treatment plan.
At Panther, our team specializes in treating and preventing running injuries. We can help you identify the root cause of your shin pain and create a comprehensive plan to get you back on your feet and running stronger than ever. Start a conversation with our team by calling one of our clinics or by requesting your first appointment online today.