Shin splints are a runner’s nightmare—a persistent, nagging pain along the shinbone that can derail training plans and make every step uncomfortable. Whether you're a beginner or an experienced runner, understanding the causes and solutions is key to keeping shin splints at bay and running pain-free.
In this article, we’ll break down what causes shin splints, how your running form might be making them worse, and most importantly, how you can get rid of them for good.
What Causes Shin Splints?
Shin splints, or medial tibial stress syndrome (MTSS), occur when the muscles, tendons, and bone tissue around the shinbone (tibia) become inflamed. This inflammation is typically caused by overuse, improper biomechanics, or excessive stress on the lower legs.
Common Causes:
Sudden Increase in Training Load
Adding too much mileage or intensity too quickly is one of the biggest triggers.
Running on Hard or Uneven Surfaces
Concrete and asphalt create high impact, while cambered roads or trails can cause uneven strain on the legs.
Worn-Out or Unsuitable Running Shoes
Shoes that lack proper cushioning and support can increase the stress on the shins.
Muscle Imbalances and Weakness
Weak calves, tight hamstrings, or poor ankle mobility can put extra strain on the shin area.
Poor Running Form
Overstriding, excessive heel striking, or poor foot alignment can amplify stress on the shins.
How Your Running Form Could Be Making It Worse
Many runners unknowingly contribute to their shin splints through their running technique. Biomechanics plays a huge role in how stress is distributed through the legs.
Common Running Form Mistakes That Cause Shin Splints:
Overstriding:
When your foot lands too far in front of your body, it increases braking forces and shin stress.
Excessive Heel Striking:
A heavy heel strike sends more impact shock up the shinbone, increasing the risk of inflammation.
Running with a Stiff Lower Leg:
If you lack proper ankle dorsiflexion, your shin muscles work overtime to compensate.
Poor Hip and Core Stability:
A weak core and hips cause instability, forcing the lower legs to absorb more impact than they should.
A running form analysis can help identify these inefficiencies and correct them before they lead to chronic issues.
How One Athlete Got Rid of Shin Splints for Good
Many elite and recreational runners have struggled with shin splints and successfully overcome them by improving their training habits and biomechanics.
Olympic distance runner Shalane Flanagan once shared in an interview:
"I struggled with shin splints early in my career until I learned that my stride mechanics were working against me. Fixing my foot strike and strengthening my lower legs made all the difference."
This is a great reminder that shin splints aren’t something you have to accept as part of running—they can be solved with the right approach.
How to Solve Shin Splints and Prevent Them From Coming Back
1. Improve Your Running Form with Ochy
Use Ochy’s AI-powered running analysis to identify overstriding, excessive impact, or poor foot positioning.
Get personalized feedback to adjust your stride and posture to reduce shin stress.
2. Gradually Increase Training Load
Follow the 10% rule—don’t increase mileage by more than 10% per week.
Allow rest days and cross-training (cycling, swimming) to reduce impact.
3. Strengthen Your Lower Legs
Calf raises – Strengthen the calves to absorb impact better.
Toe taps – Improve shin muscle endurance.
Single-leg balance drills – Enhance ankle stability.
4. Choose the Right Shoes
Ensure your shoes provide proper support and cushioning.
If needed, consult a specialist for custom orthotics.
5. Incorporate Mobility and Flexibility Work
Stretch your calves, hamstrings, and Achilles tendon regularly.
Foam roll tight muscles to reduce tension in the lower legs.
6. Run on Softer Surfaces
When possible, run on grass, dirt trails, or a track instead of hard pavement.
7. Ice and Recovery Techniques
Apply ice packs after running to reduce inflammation.
Consider compression sleeves to improve blood flow and speed up recovery.
Ready to Run Pain-Free?
Shin splints can be frustrating and painful, but they don’t have to sideline you forever. By fixing your running form, strengthening key muscles, and making smart training choices, you can prevent and eliminate shin splints for good.
The first step? Analyze your running form with Ochy today and discover the biomechanical adjustments that can keep you running strong and pain-free.