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How 2 Prevent Shin Splints: Physical Therapy Tips for Runners

As a physical therapist and a runner, I’ve had more conversations about shin splints than I can count. They’re one of the most common injuries in the running world, especially for beginners, high school athletes, and runners increasing mileage or intensity too quickly.

The pain usually starts as a dull ache along the front or inside of the shin and can progress into something that sticks around long after your run is over. But here’s the good news: shin splints are treatable and, better yet, preventable, especially when you understand what causes them.

Let’s break down the basics of shin splints, why they happen, and what you can do to get ahead of them.

What Are Shin Splints?

Shin splints, or medial tibial stress syndrome, refer to inflammation of the muscles, tendons, and bone tissue around the tibia (your shinbone). It’s typically caused by repetitive stress—like, say, running on hard surfaces, jumping, or suddenly increasing your training volume.

They most commonly affect:

  • New runners ramping up too quickly
  • Athletes training on hard surfaces or with poor shock absorption
  • Those who skip mobility, strength, or recovery

Common Causes of Shin Splints in Runners

1. Sudden increase in mileage or intensity

  • Increasing your weekly mileage by more than 10% can overload tissues that aren’t ready
  • Hill workouts and speed intervals amplify ground reaction forces and strain

2. Improper footwear or worn-out shoes

  • Old shoes lose their shock-absorbing ability
  • Shoes that don’t match your foot type or running style can alter mechanics

4. Tight calves and limited ankle mobility

  • Limited dorsiflexion can force compensations that overload the lower leg
  • Limited range of motion at joints and muscle can lead to a reduction in capacity for shock absorption

5. Lack of recovery or cross-training

  • Running too frequently without rest doesn’t allow full recovery
  • Weak hips, core, or glutes leading to limited ability to absorb force and control landing
  • No strength or mobility work means the same tissues take repeated stress

How to Prevent Shin Splints

Build mileage gradually

  • Follow the 10% rule to avoid overloading your legs
  • Give your body time to adapt between speed, hill, or long-run sessions

Wear proper footwear

  • Replace shoes every 300–500 miles
  • Get fitted at a running store or seek advice from a physical therapist

Warm up and cool down

  • Use dynamic warm-ups to prep your joints and muscles
  • Post-run stretching or mobility helps with recovery and alignment

Incorporate strength training

  • Focus on hips, glutes, calves, and core to improve running mechanics
  • Include eccentric exercises like heel drops and single-leg work to build resilience

Cross-train to reduce repetitive stress

  • Try cycling, swimming, or rowing 1–2 days a week
  • Alternate impact and non-impact days to allow tissue recovery

Treating Shin Splints: What to Do When They Flare Up

Cut back, but don’t stop moving

  • Reduce volume and intensity temporarily
  • Switch to low-impact activity like biking or pool running

Self-massage and foam rolling

  • Roll the calves, anterior tibialis (shin), and plantar fascia
  • Massage helps reduce tension in overloaded tissues

Address movement patterns

  • Have your gait analyzed to identify imbalances
  • A physical therapist can guide you through mechanics and drills to offload the shins

When 2 Get Help from a Physical Therapist

If shin pain lingers more than a week or worsens even with rest, it’s time for an expert evaluation. At Rehab 2 Perform, we look beyond symptoms and dig into what’s causing the overload, whether it’s poor mobility, weak stabilizers, or faulty mechanics.

We’ll work with you to develop a plan that includes mobility, strength, and return-to-run progressions to get you back out there stronger than before.

Get Your Running Analyzed, Before Shin Splints Slow You Down

Before shin splints become a recurring issue, get ahead of the problem with a Running Performance Analysis. At Rehab 2 Perform, we assess your mobility, strength, and running form using slow-motion video and movement screening to uncover the root of inefficient or risky patterns. Learn more and start here

Whether you’re coming back from shin splints or want to avoid them altogether, this is one of the best ways to run smarter, not harder.

Happy running!

-Dr. Katie Woelfel, DPT, OCS | Performance Physical Therapist

running overuse injuries. physical therapist

Fitness Focused Physical Therapy

Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 12 state-of-the-art locations, Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.

We accept all major insurances, including Tricare, VA Community Care, and the Johns Hopkins Healthcare Network!

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