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Understanding Shin Splints: Causes, Symptoms, and Prevention

by Gary Watts

Shin splints are a frequent complaint among runners but are often misunderstood. Rather than a single diagnosis, ‘shin splints’ is a broad term used to describe different types of shin pain that stem from various underlying issues.

What Leads to Shin Pain?

Shin pain typically falls into two categories:

Bone-related pain: Medial tibial stress syndrome (MTSS) occurs when excessive stress on the inner tibia leads to inflammation. The pain is often more pronounced at the beginning of a run but may ease as muscles warm up. If ignored, MTSS can progress into a stress fracture, where the bone begins to crack under prolonged strain.
Muscle-related pain: Less common but equally disruptive, chronic exertional compartment syndrome (CECS) results in a tightening sensation in the shin during exercise. This occurs when muscle expansion increases pressure inside the fascia (a sheath surrounding the muscles), limiting circulation and causing discomfort, typically in the front of the shin.

Symptoms of Shin Splints

Shin splints generally cause persistent discomfort along the inner shin, particularly with MTSS. The pain is often more noticeable in the bony area during and after running, especially when pressed. Conversely, muscular-related shin pain feels like a tight, constricted sensation in the surrounding soft tissue.

Signs of a Stress Fracture

A stress fracture typically presents as a sharp, localised pain along the shinbone when pressed. Unlike general shin splints, stress fractures worsen during activity and might feel slightly better after overnight rest. If you suspect a stress fracture, seek medical evaluation, as recovery often requires four to six weeks of avoiding high-impact activity.

What Triggers Shin Splints?

Shin splints are usually caused by excessive stress and overuse of the lower legs. Risk factors include:

Biomechanical imbalances, such as poor foot positioning, overpronation, or high or low arches, which affect running mechanics.
Rapid increases in training volume or intensity, particularly when ramping up mileage too quickly.
Low bone density, which increases susceptibility to microdamage, particularly in women due to hormonal influences.
Worn-out or unsuitable footwear, which fails to provide adequate support and shock absorption.

How to Recover from Shin Splints

Rest is key to recovery. Take at least two weeks off from running to allow healing. Instead, engage in low-impact activities like swimming, cycling (on a low resistance setting), or using an elliptical machine. Other recovery strategies include:

Ice therapy: Apply ice to the affected area for 15 minutes, three times daily, particularly after activity.
Footwear adjustments: Consider stability shoes for overpronation or orthotic insoles to better support the arches or simply replace older, more worn-out shoes.
Massage and stretching: If your pain is linked to CECS, loosening tight fascia and muscles can help. Stretching the calves and shins can be beneficial.

If symptoms persist despite rest and self-care, consult a physiotherapist or GP for a more tailored recovery plan.

Strategies to Prevent Shin Splints

Check your footwear: Ensure your running shoes provide adequate support and cushioning for your foot type.
Follow the 10% rule: Avoid increasing your weekly mileage by more than 10% to prevent overuse injuries.
Support bone health: Ensure sufficient intake of calcium and vitamin D, as recommended by the NHS (1,300mg of calcium and 400mcg of vitamin D daily).
Modify your running technique: If you tend to overstride, shortening your stride while increasing cadence reduces impact on your shins, knees, and feet.
Strengthen your core and legs: A stable core helps maintain good running form, reducing excess strain on the lower legs. Incorporate exercises like glute bridges, side planks, single-leg squats, and clamshells into your routine.

How the Yoback Can Help You Prevent and Recover From Shin Splints

One of the best ways to prevent shin splints is to strengthen the calves, tibialis and Achilles tendon. The Yoback's curved shape provides a greater range of motion and support than simply using a step or from the floor.