Shin Splints While Running: Why They Happen and How to Stop Them

If you’re a runner, chances are you’ve felt that familiar ache along the front or inside of your shin. At first it might just feel like soreness after a long run. But soon, it shows up earlier, lingers longer, and makes every stride uncomfortable.

This nagging pain — often called shin splints — is one of the most common running injuries. At Might Performance Therapy, we work with athletes and active adults who want to run stronger, faster, and pain-free. The good news? Shin splints while running are not only treatable, but preventable when you address the root cause.

What Are Shin Splints?

“Shin splints” is the common name for medial tibial stress syndrome (MTSS). It describes pain along the shinbone (tibia) caused by repetitive stress. Unlike a muscle strain or ankle sprain, shin splints usually develop gradually.

They’re especially common in:

• Runners increasing mileage or intensity
  

• Athletes starting a new training cycle
  

• People returning to running after time off
  

• Those training on hard surfaces
  
  

Why Shin Splints Happen

Shin splints aren’t random, they’re your body signaling that the load you’re placing on it has exceeded what it can currently handle. Common contributors include:

• Training errors
  Too much, too soon — rapid increases in mileage, pace, or hill work overload the shins.
  

• Poor running mechanics
  Overstriding, excessive heel striking, or lack of hip stability can increase stress on the lower leg.
  

• Weakness and imbalance
  Limited calf strength, weak glutes, and poor core stability force the shins to absorb more shock than they should.
  

• Limited ankle mobility
  Stiff ankles or calves reduce shock absorption and increase strain on the tibia.
  
  

How to Fix Shin Splints (The Right Way)

Rest alone often isn’t enough. If you don’t address the underlying issue, shin splints tend to return as soon as you ramp training back up. At Might Performance Therapy, we focus on lasting solutions:

1. Comprehensive movement assessment
   Identifying whether mechanics, strength, or mobility issues are driving your pain.
   

2. Targeted strengthening
   Building resilience in calves, hips, and core to reduce strain on the shin.
   

3. Improving mobility
   Restoring ankle and calf range of motion to improve shock absorption.
   

4. Running mechanics coaching
   Adjusting stride, cadence, and technique to offload the lower leg.
   

5. Gradual training progression
   Guiding mileage and intensity increases safely so you can train without setbacks.
   
   

Shin Splints Self-Treatment At Home

Shin splints — also called medial tibial stress syndrome (MTSS) — are one of the most common complaints among runners and athletes. They often show up as a dull ache or sharp pain along the front or inside of your shin, especially during or after training.

Here are two simple exercises you can do at home to help reduce shin splint pain and build strength in your lower legs.

1. Tibialis Anterior Raises 

Why it helps:
This strengthens the tibialis anterior — the muscle along the front of your shin — which helps absorb impact while running and reduces strain on the tibia.

How to do it:

• Stand with your back against a wall, heels about 6–12 inches away.
  

• Keep your heels down and lift your toes up toward your shins as high as possible.
  

• Slowly lower them back down with control.
  

• Perform 3 sets of 12–20 reps.
  
  👉 Progression: Try single-leg raises or loop a resistance band around your toes for added difficulty.

2. Eccentric Calf Raises

Why it helps:
Strong calves improve shock absorption and protect the shins from overload during running or jumping.

How to do it:

• Stand on the edge of a step with your heels hanging off.
  

• Push up onto your toes with both feet.
  

• Slowly lower down on one leg, taking 3–4 seconds to control the descent.
  

• Perform 3 sets of 8–12 reps per leg.
  
  

👉 Progression: Hold a dumbbell in one hand to make the exercise more challenging as you get stronger.

When to Get Checked Out

These drills can help calm shin pain and build resilience. But if your shin splints don’t improve within two weeks, or if pain worsens with activity, it’s best to get evaluated. At Might Performance Therapy, we’ll help you identify the root cause of your shin pain and create a plan to get you running and training pain-free.

Run Strong, Run Pain-Free

At Might Performance Therapy, we help runners move past nagging shin splints and return to training stronger than before. With one-on-one sessions tailored to your needs, we don’t just treat the pain — we fix the root cause so you can run without fear of injury.

👉 Book your evaluation today: Click Here to Book Now!