Shin Splints: Why They Happen and How to Get Back Running

"Shin splints" usually means medial tibial stress syndrome: a diffuse ache along the inner border of the shin bone. It's an overload of the bone and the tissue that attaches to it, and it's especially common in people who are new to running, coming back after time off, or increasing mileage quickly.

The pain often appears at the start of a run, eases during it, then returns afterwards. Over time, if the load keeps climbing, it can start lasting through the whole run.

See a physio or GP if:

• The pain is in one small spot you can point to with a finger
• It hurts to hop on that leg
• The pain is there at rest or at night
• It keeps getting worse even after reducing your running

These can be signs of a bone stress injury, which needs proper assessment and a more careful return.

• Reduce running volume by roughly a third to a half for one to two weeks, rather than stopping completely if pain allows
• Swap some runs for cycling, swimming or cross-training
• Run on softer surfaces such as grass or trails
• Look at your fuelling: low energy intake is a known risk factor for bone stress problems

Two to three times a week:

• Straight-knee calf raises: 3 sets of 12 to 15, building to weighted
• Bent-knee calf raises: 3 sets of 12 to 15
• Tibialis raises (toes up against a wall): 3 sets of 15 to 20
• Single-leg balance: 3 x 30 seconds each side
• Once pain-free: pogo hops, starting with 2 sets of 20 seconds

Stronger calves absorb more of the force from each stride, which takes pressure off the shin bone.

Start with run-walk intervals, such as 1 minute running and 1 minute walking, and build up over 2 to 4 weeks. Only increase when the previous session caused no pain the next morning. Keep mileage increases small and keep the strength work going even after the pain has gone.