Shin Splints & Lower Leg Pain - What You Need To Know

By: Hayden Gray, DPT

Have you recently started running again and found yourself dealing with shin splints or calf pain? Don’t worry—I’ve got you covered! I’ll explain what shin splints are, how to prevent them, what to do if you start experiencing them, and share some effective strengthening exercises to keep your lower legs strong and healthy.

What Are Shin Splints? 

In the running world, the term "shin splints" is often used to describe any pain in the lower leg, including the front of the shin, the side of the shin, or the back of it. However, medically speaking, true shin splints are referred to as medial tibial stress syndrome. This condition typically causes pain along the inside of the shinbone (tibia), especially closer to the ankle. The affected area is often tender to touch and can worsen with high-impact activities like running or jumping. In some cases, the pain may even occur while walking.

It's important to note that other muscles in the lower leg can also cause pain similar to shin splints when they’re irritated or overworked. For instance, the tibialis anterior (a major muscle responsible for dorsiflexion) can become sore after long runs. Additionally, deeper muscles like the calf, soleus, and tibialis posterior, which are responsible for plantar flexion, can also contribute to shin splint-like pain when they’re weak or overloaded. To prevent issues, it's essential to train and strengthen all of these muscles to ensure they can effectively handle the forces of running. After all, when running or jumping, the forces on your tibia can exceed 9–11 times your body weight!

How Do Shin Splints Happen, and How Can I Prevent Them? 

Shin splints are caused by multiple factors, and understanding the key contributors can help you avoid them. Here are the main causes:

1.  Overdoing It: If you’ve increased your running intensity too quickly—running too long or too often—you may not be allowing your body enough time to adapt to the demands. Gradual progression is key to avoiding overuse injuries like shin splints.
2.  Weak Foot and Ankle Muscles: Insufficient strength in your lower extremities, particularly your feet and ankles, can put you at greater risk. Without proper single-leg strength and control of your foot arch, your body may struggle to absorb the forces of running, leading to shin splints.
3.  Improper Footwear: This is often overlooked but crucial. If your running shoes are worn out (generally after about 6 months of use) or not designed specifically for running, they could contribute to shin splints. And remember—“running shoes” should only be used for running! They’re not meant for grocery shopping, hiking, or weightlifting.

"I Think I Have Shin Splints! What Should I Do?" 

First, don’t panic! While shin splints can be frustrating, you’re not alone, and many runners face this issue. Most people make the mistake of completely stopping their running routine, only to end up back in the same situation later. Here’s my advice if you think you’re developing shin splints:

1.  Don’t Stop Running—Modify, Don’t Quit: You don’t have to stop running altogether. Instead, reduce your running volume and frequency. Runners often have the habit of running every day, but just like a bodybuilder wouldn’t bench press or squat every day, you need rest and recovery for your legs to adapt. If you're new to running and start experiencing pain, take some extra rest between runs so your body has time to adjust. Consider incorporating run-walk intervals to reduce impact on your legs.
2.  Warm Up Properly: Never skip your warm-up! A dynamic warm-up is essential to prepare your muscles for the stress of running. Here's a simple 5-10 minute routine to get your body ready:

• 3-Way Wall Ankle Mobility
• Quad Stretch
• Figure 4 Stretch
• Hamstring Stretch
• High Kicks
• Reverse Single-Leg Deadlifts
• Spiderman Stretch
• Forward Lunge
• Lateral Lunge
• Pogo Jumps
• Forward/Backward Skip

This warm-up boosts your tissue temperature and primes your muscles for the repetitive impact of running. Additionally, foam rolling and static calf stretches are great post-run recovery tools to ease tightness and soreness.

3. Strength Train: Strength training is non-negotiable for runners! Often, shin splints arise because runners lack the necessary lower extremity strength to absorb the forces of running. Strengthening your calves, ankles, and lower legs will help you tolerate these forces better and reduce the risk of injury. Some effective exercises include: 

• 3D Calf Raises
• Bent Knee Calf Raises
• Tibialis Anterior Raises
• Single-Leg Romanian Deadlifts
• Floating Heel Split Squats
• Band-Assisted Pogo Jumps

Understanding Pain and Injury 

Pain doesn’t always mean you’re injured—it’s often the body’s way of drawing attention to something that could become problematic. Whether it's a result of overuse or an underlying issue, it’s important to assess and modify your activity to prevent the pain from worsening. By adjusting your running volume, stretching regularly, analyzing your footwear, and focusing on strength training, you can avoid shin splints from turning into a more serious problem.