Beating Shin Splints: Treatment Tips to Keep You Running

Published on March 6 by Matt

Shin splints, or medial tibial stress syndrome, is a common injury among runners, causing pain along the shinbone. While rest is often recommended, many runners want to continue training without making the injury worse. The good news? With the right approach, you can treat shin splints and stay active.

What Causes Shin Splints?

Shin splints develop due to repetitive stress on the shinbone and surrounding muscles. Common causes include:

• Overuse – Rapidly increasing mileage or intensity.
• Improper Footwear – Worn-out or unsupportive shoes.
• Tight or Weak Muscles – Poor flexibility or imbalances in the calves, ankles, or hips.
• Hard Running Surfaces – Frequent running on concrete or uneven terrain.
• Poor Running Form – Overstriding or excessive impact on landing.

How To Treat Shin Splints Without Stopping Running

If you’re dealing with shin pain but want to keep running, follow these strategies to manage symptoms and prevent further injury.

1. Reduce Training Intensity

Instead of stopping completely, modify your workouts:

✅ Shorten your runs.
✅ Reduce speed and high-impact workouts.
✅ Incorporate low-impact cross-training like swimming or cycling.

Listen to your body—if the pain worsens, consider taking a break from running.

2. Ice and Massage

Applying ice for 15–20 minutes after runs helps reduce inflammation. Massaging the affected area with a foam roller or using a massage gun can help relieve tightness.

3. Strengthen Supporting Muscles

Weak lower leg and hip muscles contribute to shin splints. Adding these exercises can improve resilience:

• Calf Raises – Strengthens the calves and Achilles tendon.
• Toe Taps – Helps condition the shin muscles.
• Glute Bridges & Clamshells – Improve hip stability and running form.

4. Stretch and Improve Mobility

Tight calves and ankles can increase shin stress. Perform these stretches daily:

• Calf Stretch – Hold against a wall for 30 seconds.
• Tibialis Anterior Stretch – Sit on your heels with toes pointed.
• Foam Roll the Calves – Loosen tight muscle fibers.

5. Wear Proper Footwear

Running shoes should provide adequate cushioning and arch support. Replace old shoes every 300–500 miles and consider custom insoles if you have flat feet or high arches.

6. Modify Running Surfaces

Switch to softer surfaces like grass, trails, or a track instead of concrete. Running on varied terrain reduces repetitive impact on the shins.

7. Listen to Your Body

If shin pain persists despite adjustments, take a few rest days to allow healing. Severe or prolonged pain may indicate a stress fracture, requiring medical evaluation.

Shin splints don’t have to derail your training. By making smart adjustments to your routine, strengthening key muscles, and prioritizing recovery, you can treat shin splints while continuing to run safely.

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