24-04-2025
Two key symptoms to look out for if you think you have shin splints
As marathon season kicks off, runners are lacing up and hitting the streets in droves, chasing that runner's high. But with increased mileage comes the risk of injuries, including the dreaded shin splints.
Physiotherapist and ultrarunner Danny Brunton warns: "Shin pain, often known as 'shin splints', can be a very common injury for runners."
He adds that in medical circles it's referred to as medial tibial stress syndrome or MTSS, which is essentially inflammation of the outer lining of your Tibia (shin) caused by overuse.
Brunton, who is also an ambassador for Enertor running insoles, advises that distinguishing between simple inflammation and a more serious condition like a stress fracture is crucial. He notes: "With MTSS there would be a wider spread of pain (on the inside border of your shin) when pressing the area and when carrying out higher impact activity."
Conversely, he points out: "Whereas with a stress fracture there would be a pain more specific/focal to a particular point.", reports Surrey Live.
It's not just runners who need to watch out for this painful condition, says Kristy Thomas, a physician at Prowise Healthcare. High-impact dancers, military recruits, and other athletes are also at risk of developing shin splints.
Thomas highlights that "improper form and inadequate footwear" can increase susceptibility, especially for beginners.
Shin splints can flare up when you ramp up your activity or switch up your training routine, according to Sarah Campus, a personal trainer and nutrition coach. She pointed out that this increase in activity could strain the muscles, tendons, and bone tissue.
She also mentioned that "anyone who has flat feet or high arches" might be more prone to shin splints, as well as those who run on hard or "uneven terrain".
If you're struggling with shin splints, Thomas advises that the first step is to take a break. Applying "Ice packs placed on the shin for 15-20 minutes at regular intervals during the day can help bring down inflammation of the area," she recommended.
She also suggested that "Controlled ranges of motion of stretching and strengthening of the calf region and foam rolling can decrease tension."
It's crucial to consider your footwear, as shoes that absorb shock and provide support can make an "incredible difference".
But if these strategies don't cut it, she warned: "When you have tried these measures to no avail, you should consider seeing a doctor to ensure there are no other injuries, such as stress fractures."
Brunton chimed in on the importance of strength exercises to prevent future bouts of shin splints. He recommends easing back into running only after you've managed to walk without pain for five straight days, can sustain a 30-minute walk pain-free, pass impact tests like single-leg hopping without discomfort, and can jog for three-to-five minutes pain-free.
"Running can slowly be built up with the focus on being pain free and the volume being built slowly (quicker running/intensity to follow only once volume built at slower pace). It is also important to plan recovery and allow adaptation such as running with rest days in-between," he said.
However, not all shin pain will be shin splints. Thomas explained: "Other forms of shin pain include stress fractures, which are small cracks along the bone, compartment syndrome or powerful pressure within muscles, tendonitis, and nerve entrapment.
"Shin pain stemming from these needs to be diagnosed accurately, as they require an entirely different treatment plan."
