Shin Splints and Running: Causes, Consequences, and Prevention
Introduction
Shin splints are one of the most common running injuries, affecting both beginners and experienced runners alike. This painful condition can sideline your training if not addressed properly. Whether you're preparing for a marathon or just starting your running journey, understanding shin splints is essential for staying injury-free.
Before diving into the details, check out our article on bad running habits and how to prevent them. Combining that knowledge with today’s insights will help you optimize your training and avoid injuries.
What Are Shin Splints and Their Consequences?
Shin splints, also known as medial tibial stress syndrome (MTSS), refer to pain along the inner edge of the shinbone (tibia). This discomfort often occurs during or after running and is a sign of excessive stress on the shinbone and surrounding tissues.
If left untreated, shin splints can lead to more severe conditions such as stress fractures. This means prolonged recovery time, interrupted marathon training, and even the risk of missing your goal race. For runners training under an online Canadian coach or those who follow structured training plans, understanding this injury is crucial to maintaining consistency and avoiding setbacks.
Causes of Shin Splints
Shin splints develop when repetitive stress is placed on the shinbone and surrounding muscles. Several factors contribute to this condition:
Sudden Increases in Training Load – Rapidly increasing mileage, speed, or intensity can overload the tibia and its supporting structures.
Improper Footwear – Worn-out or unsupportive shoes fail to absorb impact, placing additional stress on the lower leg.
Running on Hard Surfaces – Concrete and asphalt create higher impact forces compared to softer terrains like trails or grass.
Weak or Tight Muscles – Weak calves, tight Achilles tendons, and imbalanced lower leg muscles can lead to improper biomechanics, increasing strain on the shin.
Overpronation or Poor Running Form – If your foot rolls excessively inward (overpronation) or you have poor biomechanics, the tibia experiences extra stress.
As a Sparathlon finisher, I have seen how these factors can affect long-distance runners, especially those tackling ultra-endurance events. The good news? Shin splints are preventable and treatable.
How to Fix Shin Splints and What to Avoid
If you're dealing with shin splints, don’t ignore the pain. Taking action early can prevent further injury. Here’s how:
Recovery Strategies:
Rest and Reduce Training Load – Give your legs time to heal by reducing mileage or switching to low-impact cross-training like swimming or cycling.
Ice Therapy – Apply ice to the affected area for 15-20 minutes several times a day to reduce inflammation.
Strength and Flexibility Exercises – Strengthening the calves, foot muscles, and core can improve running mechanics and reduce shin stress.
Massage and Foam Rolling – Target tight muscles in the lower leg and calf to relieve tension and improve circulation.
What to Avoid:
Running Through Pain – Ignoring shin splints can lead to stress fractures and long-term damage.
Worn-Out Shoes – Replace running shoes every 500-800 km and ensure they provide adequate support.
Abrupt Changes in Training – Gradually increase mileage and intensity by no more than 10% per week.
Skipping Warm-Ups and Cool-Downs – Proper warm-ups and stretching routines prepare the muscles for running and reduce injury risks.
If you’re unsure about your training structure, consider working with an online Canadian coach. Personalized guidance can help prevent shin splints and ensure your marathon training stays on track.
Conclusion
Injuries like shin splints can derail your training, but with the right approach, they are entirely preventable. Prioritizing proper footwear, strengthening exercises, and smart training progression will keep you on the path to success. Whether you’re training for a marathon, ultra, or simply running for fitness, staying injury-free should always be a top priority.
Looking for expert guidance? As a Sparathlon finisher, I offer coaching services worldwide to help runners train smarter and avoid injuries. If you’re serious about reaching your running goals, let’s work together to optimize your performance and keep you running strong!
For more training insights, check out our blog at Philotimo Running Coach.
