Shin splint fixes every runner should know
These small fixes will have you running pain-free again
Many runners run into shin splints at some point, but they’re not some curse you’re stuck with. A few small changes can calm them down faster than you’d think—and we’ve got the ones that actually help. One day, your runs may feel completely normal, and the next, your lower legs start sending that dull, cranky ache, like they’ve finally had enough of whatever you’ve been doing. It’s not dramatic pain, but it might keep you up at night, wondering if you pushed the pace a little too often without noticing.
What is really happening?
“Shin splints” is a catch-all term, but most of the time it’s medial tibial stress syndrome. That’s when the tissues along the front or inner edge of your tibia—muscles, tendons, and the thin layer of connective tissue called the periosteum—get irritated from taking more load than they can handle.
Most of the time, the cause isn’t as mysterious as it may initially seem. Runners ramp up too fast, shoes get tired or the surface they’ve been training on just pounds back a little harder than expected. The good part is that shin splints usually respond pretty quickly once you ease the pressure.
Take the edge off your training
You don’t have to shut everything down. Cutting your mileage for a short stretch usually does more good than a full stop. Even a small decrease in how often you run gives those tissues room to settle. If you can hop on a bike or get into a pool for some steady effort, that keeps your conditioning from slipping while your legs settle.
Shoes matter here, too. The cushioning usually wears out long before the upper fabric does, so if your shoes feel oddly flat under the forefoot or midfoot, that can feed right into shin irritation. Sometimes swapping to a softer surface for a few runs—grass, gravel or anything that doesn’t feel like a parking lot—helps calm things down faster than expected.
Quick fixes with real payoff
Toe lifts
These help strengthen the muscles along the front of your shin, so they don’t get overwhelmed when your training bumps up.
With your heels on the ground, lift your toes toward your shins and lower them with some control. It’s basic, but that front-shin muscle works harder than you think. Do enough reps to get a steady burn, not pain.
Slow heel drops
These build calf strength, which takes some of the impact off your shins when you run.
Stand on a step, rise onto your toes, and then lower your heels slowly until you feel that long stretch at the bottom. The slower part is where the work actually happens. Calves that handle more load keep the impact from hammering the front of your lower leg so much.
When the pain doesn’t behave
Most shin splint discomfort fades once you calm your training down and strengthen the muscles around the area. But if the pain settles into one pinpoint spot or hangs around even when you’re off your feet, that’s worth getting checked. Stress reactions can look similar at first, and you don’t want to play around with those.
