Shin pain when running is usually shin splints, caused by overuse, hard surfaces, increased mileage, or poor footwear.
Cause
Shin splints (medial tibial stress syndrome) are pain along the inner shin caused by overuse that stresses the muscles, tendons and bone tissue.
Risk factors
- Running too much, too fast, too soon.
- Hard surfaces and worn shoes.
- Flat feet or high arches.
- Weak hips or calves.
- Poor form.
Treatment
- Rest and ice (15 to 20 minutes).
- Reduce mileage.
- Cross-train (swim, bike).
- Supportive shoes.
- Gradual return.
Prevention
Increase mileage by no more than 10 percent a week, replace shoes every 300 to 500 miles and strengthen calves.
See a doctor if
Pain is severe or focused on one spot (possible stress fracture).
Recovery
2 to 4 weeks.
Cause
Shin splints, medically called medial tibial stress syndrome, are pain along the inner edge of the shin bone (tibia) caused by repeated stress on the bone and the muscles and tissue around it. Running pounds the legs with force of about 2 to 3 times body weight, and when training increases faster than the shin can adapt, inflammation and small stress reactions occur. Shin splints account for about 10% to 15% of running injuries and up to 35% in military recruits and dancers.
Risk factors
- Rapid increase in distance, speed or frequency. The “10% rule” suggests raising weekly mileage by no more than 10%.
- Running on hard surfaces or hills.
- Worn out or unsuitable shoes. Replace running shoes every 300 to 500 miles.
- Flat feet or high arches.
- Weak calf, hip and core muscles.
- Poor running form, such as overstriding.
- Being a beginner, or being female (higher risk in some studies).
- Low vitamin D or bone density.
Treatment
- Rest from running for 1 to 2 weeks, and replace it with swimming, cycling or other low-impact exercise.
- Ice for 15 to 20 minutes after activity, several times a day.
- Take ibuprofen for short-term pain relief.
- Stretch and strengthen the calves, and do toe raises.
- Use supportive shoes or orthotics for flat feet.
- Return gradually after pain-free walking and jogging.
Prevention
- Build mileage slowly and mix hard and easy days.
- Run on softer surfaces such as trails or tracks when possible.
- Replace shoes regularly.
- Strengthen hips, glutes and calves.
- Warm up and cool down.
- Consider shorter strides with faster cadence, about 170 to 180 steps per minute.
See a doctor if
Pain persists with rest, is sharp or at a single spot (a possible stress fracture), is worse at night or at rest, or comes with swelling, redness or numbness. A stress fracture needs 6 to 8 weeks of rest. Imaging includes X-ray, MRI or bone scan.
Recovery
Mild shin splints improve in 2 to 4 weeks with rest. Stubborn cases can take 3 to 6 months. Returning to running too soon is the most common reason for recurrence.
Shin splints data
Shin splints, medically called medial tibial stress syndrome, cause pain along the inner edge of the shinbone and account for about 13 to 17 percent of all running injuries. They affect up to 35 percent of runners and military recruits in some studies. They result from repeated stress on the tibia and the muscles and tissue around it, especially after a sudden increase in mileage. The common rule is to increase weekly mileage by no more than 10 percent. Risk factors include flat feet, worn shoes, hard surfaces, weak hip and calf muscles and running on toes. Replace running shoes after 300 to 500 miles. Rest for 2 to 4 weeks, ice for 15 to 20 minutes, switch to swimming or cycling, then return gradually. Pain at one spot on the bone, pain at rest or at night may indicate a stress fracture, which needs imaging.
Based on data from the American Academy of Orthopaedic Surgeons and the American College of Sports Medicine
