Shin splints, also known as medial tibial stress syndrome, affect thousands of athletes and fitness enthusiasts every year. In fact, studies show that up to 35% of new runners experience shin splints at some point in their training. This painful condition develops when stress builds up along the shinbone and surrounding tissues, making even simple workouts uncomfortable.
At the offices of Dr. Brian Kelly, Orthopaedic Surgeon and Sports Medicine Specialist, we understand how frustrating shin splints can be for athletes and active individuals. With two convenient locations in Sewickley and Moon Township, Pennsylvania, Dr. Kelly provides advanced orthopaedic care and individualized sports medicine treatment plans to help patients recover and prevent future injuries. Whether you are a runner, dancer, or simply someone who enjoys staying active, we’re here to help you move pain-free.
In this article, we’ll explore the most common causes of shin splints and share expert tips on treatment and prevention.
Overuse Injuries and Their Role in Shin Splints
One of the leading shin splints causes is overuse. This happens when athletes dramatically increase their activity levels without giving the body enough time to adapt. Common examples include doubling weekly mileage, adding too many hill workouts, or starting a high-intensity training program after a period of inactivity.
The tibia and surrounding muscles, tendons, and connective tissues need time to strengthen under new demands. When stressed beyond their capacity, they become irritated and inflamed, leading to shin pain. This explains why beginners often ask, “Why do I get shin splints when I start running?” The answer lies in the body’s inability to keep up with sudden training loads.
Gradual progression is key. Sports medicine experts often recommend the 10% rule, which means increasing your weekly activity no more than 10% at a time to allow your bones and muscles to recover and grow stronger.
The Impact of Improper Footwear on Shin Pain
Shoes play a critical role in shock absorption and load distribution. Wearing shoes that are too worn out, too rigid, or not designed for your foot type increases the risk of shin splints. Flat feet or high arches can further complicate matters, as these structural differences affect the way the foot strikes the ground.
Improper footwear can cause uneven stress on the tibia, making pain more likely. Athletes should replace running shoes every 300–500 miles to ensure proper cushioning. For those with flat or high arches, supportive insoles or orthotics can help distribute impact forces more evenly.
If you’re unsure whether your shoes are contributing to shin splints, consulting a sports medicine physician or a gait specialist can help identify alignment issues before they turn into injuries.
How Running on Hard Surfaces Contributes to Shin Splints
Another frequent reason for shin splints is training on hard or uneven surfaces. Running on concrete, asphalt, or steep hills increases the impact that travels up the legs with every stride. Over time, these repetitive forces strain the shinbone and its surrounding tissues.
Uneven surfaces can also cause small imbalances in stride and foot placement. While this might seem minor, the repetitive nature of running amplifies stress on the lower legs. Switching training surfaces, such as alternating between pavement, track, or trails, can reduce the constant pounding on the tibia.
Adding low-impact activities like swimming, cycling, or using an elliptical trainer is another effective strategy for protecting the shins while maintaining cardiovascular fitness.
The Role of Muscle Imbalances in Causing Shin Pain
Strong, balanced muscles protect the bones and joints from excessive stress. When the muscles in the lower legs, hips, or core are weak, more pressure is placed on the tibia during impact activities. For example, tight calf muscles or weak anterior tibialis muscles can contribute to shin splints by pulling unevenly on the shinbone.
Correcting muscle imbalances through strength training and mobility work is one of the most effective ways to treat shin splints. Exercises like calf raises, toe lifts, hip abductor strengthening, and core stability work help reduce abnormal forces on the shinbone.
A physical therapist or sports medicine expert can design a personalized rehabilitation plan to address muscle weaknesses and prevent shin splints from recurring.
Why Consulting a Sports Medicine Expert Is Essential for Prevention
While rest and ice may temporarily ease symptoms, persistent shin splints should not be ignored. Sometimes what feels like shin splints may actually be a stress fracture, a more serious injury that requires medical attention.
A sports medicine expert like Dr. Brian Kelly can determine whether your shin pain is due to overuse, improper footwear, or an underlying condition. Diagnosis often involves a thorough physical exam and, in some cases, imaging tests like X-rays or MRI scans.
Dr. Kelly provides patients with comprehensive care, from conservative treatments such as physical therapy and orthotics to advanced surgical options if needed. His experience with athletes from high school to professional levels, including his work with the Pittsburgh Pirates, ensures that patients receive expert, evidence-based care tailored to their needs.
How to Treat Shin Splints Effectively
Treatment focuses on reducing pain and inflammation while correcting the underlying cause. Common strategies include:
- Rest and activity modification to give the tibia time to heal.
- Ice therapy for 10–20 minutes several times a day to reduce swelling.
- Supportive shoes or orthotics to improve foot mechanics.
- Physical therapy to strengthen muscles and correct imbalances.
- Gradual return to activity with a structured training plan.
Most cases of shin splints resolve within a few weeks when treated properly. Ignoring pain or continuing to train aggressively can delay recovery and increase the risk of stress fractures.
How to Prevent Shin Splints in the Future
Prevention is just as important as treatment. Here are effective strategies for athletes and active individuals:
- Increase training gradually and avoid sudden spikes in activity.
- Wear supportive shoes suited to your foot type and replace them regularly.
- Add cross-training to reduce repetitive stress on the shins.
- Strengthen the calves, anterior tibialis, hips, and core.
- Stretch regularly to improve flexibility in the lower legs.
By following these preventive measures and listening to early signs of shin pain, you can keep your legs strong and reduce the risk of future injuries.
Taking the Next Step Toward Pain-Free Movement
Shin splints may be common, but they should never be ignored. Understanding the reasons for shin splints, from overuse and footwear to muscle imbalances, can help you make smart changes in your training routine. With the right prevention and treatment plan, most athletes return to pain-free activity quickly.
Don’t let shin splints slow you down or keep you from the activities you enjoy. Schedule an appointment with Dr. Brian Kelly’s practice in Sewickley or Moon Township today by calling (412) 262-7800 for expert evaluation and personalized sports medicine treatment that gets you back on track.
Frequently Asked Questions
Why do I get shin splints when I run?
Shin splints occur when stress builds on the tibia and surrounding tissues, often from sudden increases in training or improper footwear.
How long do shin splints last?
With rest and treatment, shin splints usually improve within 2–4 weeks. More severe cases may take longer.
How do you tell if it’s shin splints or a stress fracture?
Shin splints cause diffuse pain along the shin, while stress fractures create sharp, localized pain that worsens with activity.
Can stretching help shin splints?
Yes. Gentle stretching of the calves and Achilles tendon can reduce tension on the shinbone.
When should I see a doctor for shin splints?
If rest, ice, and footwear changes don’t help after two weeks, or if pain worsens, schedule an appointment with a sports medicine specialist.
