Shin Splints: Why They Happen and How to Fix Them
Shin splints cause aching pain along the shinbone, common in new runners. Learn the causes, how to treat shin splints, and how to prevent them coming back.
May 16, 2026 · 2 min read
Shin splints (medial tibial stress syndrome) cause aching pain along the inner edge of the shinbone, and they're especially common in new runners and those who ramp up too quickly. They result from overloading the muscles, tendons, and bone tissue of the lower leg. Most cases improve with reduced load and a gradual return — but persistent pinpoint pain can signal a stress fracture.
What shin splints feel like
The classic symptom is a dull, aching pain spread along the inner shin, often starting at the beginning of a run, sometimes easing as you warm up, and returning afterward. The area may be tender to touch along a broad section of the bone. As the injury worsens, pain can appear earlier and linger longer.
Why shin splints happen
- Increasing mileage or intensity too quickly.
- Running on hard surfaces or in worn-out shoes.
- Weak calf, foot, and hip muscles.
- Sudden return to running after time off.
- Biomechanical factors like overpronation.
How to treat shin splints
- Reduce or pause running to offload the irritated tissue.
- Ice the area and use relative rest until pain settles.
- Cross-train (cycling, swimming) to maintain fitness.
- Strengthen the calves, feet, and hips.
- Return gradually, building mileage slowly in supportive shoes.
Shin splints vs stress fracture
Shin splints cause diffuse pain along the bone. A stress fracture causes sharp, pinpoint pain at one spot that worsens with impact and may hurt even at rest. If your pain is localized and worsening, stop running and get assessed promptly.
Preventing recurrence
Shin splints love to return if you resume too aggressively. Build mileage gradually, keep most runs easy, strengthen your lower legs and hips, replace shoes regularly, and respect rest days. Addressing the underlying overload — not just the symptom — is what keeps them from coming back.
Frequently asked questions
What causes shin splints?
They're an overuse injury, usually from increasing running too quickly, running on hard surfaces or in worn shoes, weak lower-leg and hip muscles, or returning to running too fast after a break.
How long do shin splints take to heal?
Mild cases often settle within a couple of weeks of reduced load, while more stubborn ones can take several weeks. Returning to running too soon commonly causes them to recur.
How do I know if it's shin splints or a stress fracture?
Shin splints cause diffuse aching along the bone, whereas a stress fracture causes sharp, pinpoint pain at a single spot that worsens with impact and may hurt at rest. Localized, worsening pain should be assessed by a professional.
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