Shin splints are one of the most common running injuries we see in the clinic, and they have a habit of returning if the underlying cause is not addressed. Understanding what causes shin splints, and why running load sits at the centre of it, is the key to stopping the cycle. This guide explains what causes shin splints, how running load drives them, and how to manage that load so they do not keep coming back.
What Are Shin Splints?
Shin splints are exercise-induced shin pain along the inner border of the tibia, usually the lower third of the inside shin, caused by repetitive loading during running and jumping. The area is typically tender to touch.
In the case of shin splints, irritation builds along the inside edge of the shin, between the tibia and the adjacent muscles. The result is shin pain and discomfort when you run, jump, or even walk, with tenderness along the inside shin.
What Causes Shin Splints?
The main factor behind what causes shin splints is running load. This usually means an increase in the distance, intensity or duration of your running. If you go from doing very little to running frequently, your body comes under stress as it tries to adapt to the new running load placed on it.
Sometimes your body adapts well and copes. Other times it cannot keep up, and shin splints develop. That is why what causes shin splints almost always comes back to running load, and why load management is the foundation of preventing them.
Other Contributing Factors
While running load is the primary driver, other factors can contribute to what causes shin splints:
- Running on hard or uneven surfaces
- Worn or poorly cushioned running shoes with poor shock absorption
- Foot arch abnormalities or hyperpronation of the foot
- Unequal leg length
These can all play a part, but for most people the story still comes down to running load and how quickly it increased.
How to Manage Shin Splints With Load Management
The most important and modifiable factor in what causes shin splints is load, which means load management is where treatment starts. It is not what most runners want to hear, but the most effective way to settle symptoms is to significantly reduce your running load for a period, often two to four weeks depending on severity.
Good load management does not mean doing nothing. There are low-impact options your shins will tolerate that keep you active while the running load comes down.
Stay Active Without the Impact
If you want to keep your heart rate up, a bike erg or cycling is a great option that will not flare up your shins. Strength training to support the structures of the lower limb and build resilience matters too, with glute, hamstring and calf strengthening being key.
Rebuild Your Running Load Gradually
As the shins settle, a graded loading programme eases you back into running and builds you up to full capacity. Reintroducing running load slowly, rather than jumping straight back to where you were, is what stops shin splints returning. This is best structured with a physiotherapist so the running load increases at a rate your body can handle.
How to Stop Shin Splints Returning
Because what causes shin splints is usually a spike in running load, prevention is about managing that load sensibly over the long term. Build distance and intensity gradually, keep up your lower limb strength work, run on softer surfaces where you can, and replace worn footwear. Get on top of shin pain early rather than running through it.
Our general physiotherapy team can assess what is driving your shin pain and build a load management plan around it. For runners, our sports physiotherapy team structures return-to-running specifically, and you can see the full range of our physiotherapy and rehabilitation services too.
Frequently Asked Questions
What causes shin splints in runners?
The main cause of shin splints is running load, usually a rapid increase in how far, how often or how hard you run. Hard surfaces, worn footwear and certain foot mechanics can contribute, but load is almost always the central factor.
Why do my shin splints keep coming back?
Recurring shin splints usually mean running load is being increased too quickly, or lower limb strength and footwear have not been addressed. Managing your running load and building strength are what break the cycle.
How long should I rest with shin splints?
A period of reduced running load, often two to four weeks depending on severity, allows symptoms to settle. You can stay active with low-impact options like cycling during this time rather than stopping entirely.
Can I prevent shin splints?
In most cases, yes. Increasing running load gradually, maintaining lower limb strength, running on softer surfaces, and using supportive footwear all reduce the likelihood of shin splints developing or returning.
Book an Appointment
Book an appointment at BeFit Training Physiotherapy. No referral needed.
BeFit Training Physiotherapy Edgecliff
Ground Floor, 287-289 New South Head Road, Edgecliff NSW 2027
Phone: (02) 9327 7749
BeFit Training Physiotherapy Coogee
Shop 1/2 Byron Street, Coogee NSW 2034
Phone: (02) 7205 2805
