What causes shin splints and how do I get rid of them?

By Mert Yerekapan · Updated

Shin splints are usually caused by increasing your running volume or intensity faster than your shins can adapt. The fix is to cut back for a week or two, strengthen your calves, and then build back up more slowly.

The medical name is medial tibial stress syndrome. It shows up as a dull ache along the inner edge of your shin, often at the start of a run, and it can fade as you warm up before coming back afterward.

Common causes

  • Too much, too soon. This is the big one, especially in new runners.
  • Hard surfaces or a sudden switch to hills or track work
  • Worn out shoes or shoes that don't suit your foot
  • Weak calves and feet
  • Running a lot with a very short, choppy stride

How to get rid of them

  1. Reduce running. Cut your mileage by half or swap runs for cycling, swimming or walking until the pain is gone during normal walking. This usually takes one to three weeks.
  2. Ice or a cool pack after activity can ease the ache.
  3. Strengthen your calves with calf raises, 3 sets of 10 to 15, most days of the week. Add slow toe raises for the muscle at the front of the shin.
  4. Come back gradually. Start with short, easy runs on flat, soft-ish ground, and take a rest day after each one for the first week or two.
  5. Check your shoes, and replace them if they have a lot of miles on them (see do I need running shoes).

While you cut back on running, cycling and walking from Apple Health still count toward the day in League of Fitness, so you can keep the habit going while your shins settle. Losing a match or two during recovery costs a little rating that you win back.

Don't just push through

Running through shin splints can turn them into a stress fracture, which takes weeks or months to heal. Stop and see a doctor or physical therapist if:

  • The pain is in one small spot you can press with a fingertip
  • It hurts when you walk, climb stairs or lie in bed
  • It doesn't improve after two weeks of reduced running
  • There's swelling or redness

Prevention comes mostly down to patience. Keep weekly increases small, which this guide on mileage increases covers.

Related questions